10 min ez jog, 4 X 60 yard build sprints. Leg swings all directions, jog 200 to start 2 X 1200 by 400's at 10K, 5K, Below 5K pace. ...

400 warm up 200 snorkel and fins 200 fins build speed 400 faster than wu 200 by underwater long dog paddle 1/2 a length, Tarzan with...

10 X 100's 1:40, 10 X 100's 1:35, 5 X 100's 1:30 *2500 continuous.

500 swim - form and cruise 500 negative split 500 broken at the 100 with :05 R 500 100 easy, 100 fast 500 strong steady *take 1...

1 mile treadmill by 400 @ 7.5 mph, 400 @ 8.0 mph, 400 @ 8.5 mph, 400 @ 9.0 mph 15 dumbbell swings, 15 push ups, 15 Swiss Ball...

warm up 10 min jog and then leg swings and 2 -3 60 yard strider build sprints 1 mile by 200 mod and 200 tempo continuous 400 ez 1...

150 swim 50 kick x 2 continuous =400 8 X 100's on 1:40 1 min R 8 X 75's on 1:15 1 min R 8 X 50's on :50 1 min R 8 X 25's with...

With weight plate, scale as necessary (#10 to #45) EMOM every minute on the minute for 8 minutes or 8 rounds 6 Ground to Overhead 6...

1000 focus on form, head position, stream line off each wall 12 X 100's on 1:40 (1-4 fins, 5-8 no fins, 9-10 fins strong, 11-12 no...

WU 200 swim 100 pull 50 kick 3 rounds: total 1500 yds of swimming. 200 swim 20 push ups 150 swim 15 push ups 100 swim 10 push...