300 negative split R:30 200 negative split R:20 100 negative split R:15 5 x 50 fast on 1:00 300 negative split R:30 200...

5 x 200 on 3:30. Vary speed by 25 and 50 on each 200. The last 200 all out 5x150 On 2:45. Mix up speed by 50 and 100 and 25 on ea...

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...

Swim 500, Run 1 mi x 3 rounds for time. This is the pre season benchmark workout all our swimmers complete upon return to school in the...

200 swim, 100 kick, 200 pull =600 4 X 75's (25 scull, 25 underwater streamline kick, 25 swim) 2 Rounds: 50 on 1:00, 50 on :55, 50 on...

Warm up 500 choice 5 X 50's at :55 count strokes or have someone count your strokes for each 50 - fast pace, work hard. Easy 50 4 X 50's...

500 warm up 4 x 50's under water 12.5 yards, scull feet first 12.5 yards, sprint back 25 :10 R 300 pull, every 4th 25 is underwater...

4 X 200's (even swim, odd pull) negative split each one. :15 R) 4x 150's (even swim, odd pull) negative split each one. :15 R) 4 x...

500 SWim 5 X 100's pull 1:30 or :15 R 400 swim 4 X 100's pull 1:25 or :10 R 300 kick 3 X 100's pull 1:20 or :08 R 200...