300 Swim
6 x 50 IMO - Drill / Swim by 25, No Free
     Drills: Fly - Body Dolphin with scull (press chest down)
     Back - Triple Switch (balance drill / 3 strokes / balance drill)
     Breast - 1 Pull → 2 Kicks (keep hips up)
4 x 50 Free - Descend 1→4
- - - - -
Repeat 2x
- 2 x 50 Free - Build
- 2 x 50 Stroke - Build or Stroke / Free by 25
- 2 x 50 Free - Fast in the Black
- 2 x 50 Kick - Choice
- 1 x 100 Easy

3 x 100 Stroke* / Free by 50
2 x 100 Stroke* / Free by 50
1 x 100 Stroke* / Free by 50
     Same stroke within a set, but change stroke each set
1 x 100 Easy
Rest :30

1 x 100 Choice - Stroke, Strong
1 x 200 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
     Drills: L/R Balance, Triple Switch
2 x 50 Kick
4 x 50 Free - DPS
- - - - -
1 x 400 Free (pull optional)
4 x 100 Free - Descend 1→4
Rest :20
1 x 300 Free (pull optional)
3 x 100 Free - Strong
Rest :20
1 x 200 Free - DPS
2 x 100 Free - Build
1 x 100 Easy

4 x 50 Choice - Drill / Swim
- - - - -
Cool Down

300 Swim
4 x 50 Choice
     Odds = Kick / Swim
     Evens = Drill / Swim
4 x 50 Free - 25 Drill / 25 Swim
- - - - -
Repeat 3x
- 5 x 50 Free - DPS, Descend, Hold 4 & 5
- 4 x 100 Free - 2nd 50 Faster
- Rest :30
- 1 x 100 Free - Faster, DPS
- 1 x 50 Free - Smooth

1 x 200 Smooth
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim by 50
2 x 100 Kick / Swim by 50
4 x 50 Swim
- - - - -
1 x 200 Free - Smooth
2 x 100 Free - Faster
4 x 50 Free - Build
1 x 100 Easy

1 x 300 Free - Smooth
3 x 100 Swim / Kick by 50
6 x 50 Swim - Choice
     Odds = Build
     Evens = FAST
1 x 100 Easy

4 x 50 25 Drill / 25 Swim
- - - - -
Cool Down

300 Swim
2 x 100 Drill / Swim by 50 - L/R Balance
2 x 50 Kick - Build
4 x 50 Swim - Choice, DPS
- - - - -
2 x 100 Free - Good Walls

10 x 50 Free - Swim
     3 Moderate → 1 FAST
     2 Moderate → 1 FAST
     1 Moderate → 1 FAST
     1 Easy

2 x 100 Free - Good Walls

6 x 50 Choice - Swim
     1 FAST - Non-Free → 1 Free - Easy

Repeat 2x - Fins:
- 1 x 50 Free - 6 Kicks off wall
- 1 x 50 Sprint - Kick
- 1 x 50 Swim - Choice, FAST
- 1 x 100 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Non-Free - Drill / Swim
4 x 50 Kick on Back
2 x 50 Non-Free - Build
- - - - -
4 x 50 Free - LEGS!!!
Rest :15
4 x 50 IMO / Free by 25
Rest :15
4 x 50 IMO
1 x 100 Free - Easy

1 x 200 Choice - Show Stopping Number

1 x 50 Free - Smooth
4 x 50 IMO - FAST
     Broken 200 Choice - Build each 50! - Fast Walls & Whitewater Kick on Free!
1 x 50 Free - Smooth

Fins:
- 2 x 50 Choice - Fast / Easy by 25
- 4 x 50 Kick / Swim
- 4 x 50 Free - Ascend 1→4
- - - - -
Cool Down

300 Swim
4 x 75 Choice - Swim / Kick on Back / Swim
4 x 50 Free - Swim / Kick on Back by 25
- - - - -
Repeat 2x
- 4 x 125 Free - 100 Smooth / 25 Strong
- 4 x 100 Free - 50 Smooth / 50 Stronger
- 4 x 50 Free - Strong
- 4 x 25 Free - Stronger
- - - - -
Cool Down

No Practice - YMCA National Masters Meet in Sarasota, FL

No Practice - YMCA National Masters Meet in Sarasota, FL

No Practice - YMCA National Masters Meet in Sarasota, FL

No Practice - YMCA National Masters Meet in Sarasota, FL

300 Swim
2 x 75 Kick / Drill / Swim by 25
3 x 50 Swim - Choice, Sprint the Black
4 x 25 Choice - Variable Spring
- - - - -
Repeat 2x
- 4 x 25 Free - Swim, Descend 1→4
- Rest :30
- 2 x 50 Free - FAST
- 1 x 100 Easy

- 4 x 25 Kick - Descend 1→4
- Rest :30
- 2 x 50 Kick - FAST
- 1 x 100 Easy

- 4 x 25 Choice - Build
- Rest :30
- 1 x 50 Choice - Build
- 1 x 50 Easy

- 3 x 25 Choice - Sprint
- Rest :30
- 1 x 50 Choice - Sprint, Off Blocks
- 1 x 75 Easy
- - - - -
Cool Down

300 Swim
1 x 200 Drill / Swim
4 x 25 Choice - Kick
4 x 25 Choice - Swim, DPS
2 x 50 Free - DPS
- - - - -
3 x 50 Choice - 100 Pace + :02
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace + :01
1 x 100 Free - Smooth
Rest :15
3 x 50 Choice - 100 Pace
1 x 100 Free - Smooth
Rest :15
4 x 25 Choice - FAST
1 x 100 Free - Smooth
Rest :15
3 x 50 Free - Smooth
1 x 100 Kick

Repeat 2x - w/ Fins
- 4 x 50 Kick - Fast / Easy by 25
- 4 x 50 Free - DPS
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
6 x 50 Choice
     Odds = Drill
     Evens = Swim
- - - - -
3 x 100 Free - Descend
2 x 50 Specialty - No Free
1 x 100 Kick - Choice
1 x 100 Easy

2 x 100 Free - Build
4 x 50 Specialty - Build, No Free
1 x 100 Kick - Choice
1 x 100 Easy

1 x 100 Free - Strong
1 x 100 Easy
Rest :30
1 x 100 Specialty Stroke - Strong
1 x 100 Free - DPS

4 x 50 Choice - Kick / Swim
1 x 200 Free - Easy
- - - - -
Cool Down

300 Swim
3 x 100 Drill / Swim by 50
2 x 50 Kick
2 x 50 Free - DPS
- - - - -
Repeat 2x
- 1 x 200 Free (pull optional)
- 4 x 100 Free - Rotate FAST 25
- 4 x 25 Kick - FAST
- 3 x 50 Free - Descend 1→3, #3 = FAST
- 1 x 50 Free - Easy

9 x 50 Free - 2 FAST / 1 Easy
     Good Turns, 4-6 Kicks off wall

4 x 50 Drill / Swim - Smooth
- - - - -
Cool Down

300 Swim
3 x 100 Kick / Swim / Drill / Swim
4 x 50 DPS
- - - - -
1 x 100 Free - DPS
1 x 200 Free - Build
1 x 300 Free (pull optional)
1 x 400 Free (pull optional)
1 x 300 150 Kick - FAST / 150 Swim
1 x 200 100 Kick - FAST / 100 Swim
1 x 100 Kick- FAST
1 x 100 Swim - Easy

4 x 50 Drill / Swim
1 x 200 Easy
- - - - -
Cool Down

300 Swim
2 x 100 Kick / Swim by 50
2 x 100 Drill / Swim by 50
3 x 50 Free - DPS
- - - - -
1 x 200 Free - DPS, Good Walls
3 x 50 Free - Descend 1→3
4 x 25 Choice - Stroke, DPS
1 x 75 Free - Smooth
1 x 100 Stroke - Strong, Off Blocks
1 x 125 Easy

Repeat 2x
- 8 x 25 Kick - w/ fins
     Odds = Build
     Evens = FAST
- 1 x 50 Free - Easy
- 4 x 50 Choice - Fast in the Black
- 1 x 50 Easy

6 x 50 Drill / Swim by 25
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim
2 x 50 Kick on Back
4 x 50 Free - Descend 1→4
- - - - -
4 x 25 Free - DPS
2 x 50 Free - Build
2 x 75 Kick - 4-6 Kicks off walls
1 x 100 Free - Moderate
Rest 1:00
1 x 100 Free - Faster
2 x 75 Free - Build, Good Walls
2 x 50 Free - Faster
4 x 25 Free - Sprint
1 x 100 Choice - Easy

4 x 25 Kick - Choice, Build
6 x 50 Free - Sprint the Black
8 x 25
     Odds = Choice - Sprint
     Evens = Easy
4 x 25 Free - DPS
2 x 50 Kick - Easy
1 x 200 Easy
- - - - -
Cool Down

300 Swim
4 x 50 Drill / Swim by 25
4 x 50 Kick
4 x 25 Swim - Build to FAST
- - - - -
Repeat 2x
- 4 x 25 Choice - Swim, Perfect
- 4 x 50 Kick - Choice
- 5 x 100 All Stroke to All Free
     #1 = 100 Stroke
     #2 = 75 Stroke / 25 Free
     #3 = 50 Stroke / 50 Free
     #4 = 25 Stroke / 75 Free
     #5 = 100 Free

4 x 25 Choice - Build
4 x 50 Free - DPS
2 x 25 Choice - Sprint
1 x 50 Easy
- - - - -
Cool Down

300 Swim
3 x 100 Scull / Swim / Drill / Swim by 25
2 x 50 Kick
4 x 50 Variable Sprint
- - - - -
8 x 50 Choice
     Odds = Stroke
     Evens = Free
1 x 100 Free - Easy

6 x 50 Choice - Descend 1→3, 4→6
1 x 100 Free - Easy

4 x 50 Best Stroke - DPS
1 x 100 Choice - Easy

2 x 50 Choice - FAST
1 x 100 Easy

2 x 100 Kick / Swim by 50
4 x 50 Free - DPS
- - - - -
Cool Down