2/13 all AR (1200)

2 x 225 @ :05 break
(75 free-25 back/50 free-25 back/25 free-25 back)

4 x 50 @ :05 break
25 6-1-6 drill / 25 free swim

4 x 50 @ :05 break
25 6-3-6 drill / 25 free swim

3 x 4 x 25 @ :05 break
1-4) float and paddle breath every 7
5-8) float and paddle breath every 5
9-12) float and paddle breath every 3

1 x 50 free perfecto

3/11 IM centric ... not the best choice but a survivable one (5000)

1 x 900
by 75:
50 free swim / 25 backstroke drill 6-1-6
50 free swim / 25 backstroke drill 6-3-6
50 free swim / 25 backstroke swim

1 x 300 IM PKS 1. @ 5:30
24 x 25 @ :25
alternate by 6:
8 -fly - free
8 - back - free
8 - back - free
1 x 300 IM PKS 1.

200 free - 25 free by 25's @ :05 break
200-175-150-125-100-75-50-25

1 x 100 AR @ 3:00

8 x 100
Odds: IM drill @ 1:40
Evens: free swim @ 1:25

1 x 100 AR @ 3:00

8 x 100
Odds: IM swim @ 1:40
Evens: free swim @ 1:25

1 x 100 easy
10 bobs
1 x 100 easy

2/9 extended wam down (1200)

1 x 300 free (50 free swim / 25 back swim) @ :10
1 x 300 free (50 free swim / 25 back kick)

4-1-1-4 free @ :05 break
100-75-50-25-25-50-75-100

1 x 100 easy

2/8 shorty but goody! (2200)

400 free (75 free swim / 25 back swim)

x 4:
3 x 25 free @ :25                    
1) build                              
2) FAST                            
3) coast                              
3 x 50 free swim @ :45    
1 x 200 free @ 2:40          

1 x 100 free drill 6-1-6 @ :10 break
1 x 100 free drill  6-3-6  @ :10 break
1 x 100 free drill 6-1-6 @ :10 break
1 x 100 free drill 6-3-6 @ :10 break

1 x 100 easy

2/7 shaking the tree (3550)

1 x 400 free - get wet

2 x 3 x 150 @ 2:20
#1 25 drill/25 swim fly - 50 free - 25 drill/25 swim fly
#2 25 drill/25 swim back - 50 free - 25 drill/25 swim back
#3 25 drill/25 swim breast - 50 free - 25 drill/25 swim breast
(repeat)

12 x 50 free
Odds) 25 kick / 25 swim free (kick on back) @ :50
Evens) swim free @ :45

2 x 3 x 150 @ 2:20

#1 25 drill/25 swim fly - 50 free - 25 drill/25 swim fly

#2 25 drill/25 swim back - 50 free - 25 drill/25 swim back

#3 25 drill/25 swim breast - 50 free - 25 drill/25 swim breast

(repeat)

12 x 50 free

#1-#3 FAST @ :45

#4 easy @ 1:00

#5-#7 FAST @ :45

#8 easy @ 1:00

#9-#11 FAST @ :45

#12 easy @ 1:00

1 x 150 easy back

2/4 completely KILLING it! been a long time since it's been put out like this (7200)

Double Blue Hen
1 x 1000 free (75 free / 25 back) @ :30 break
1 x 800 IM (drill/kick/drill/swim by 50's) @ :25 break
1 x 600 (50 free swim/25 breast kick/25 breast swim) @ :20 break
1 x 400 (50 free swim/50 back swim) @ :15 break
1 x 200 fly (drill/swim by 25)

10 x 150 free @ 2:10
Odds - straight free swim
Even - free swim broken at the 75 for :05 break

1 x 100 active recovery @ 2:00

10 x 150 free @ 2:10
Odds - straight free swim
Even - free swim broken at the 50 for :03 break

1 x 100 active recovery @ 2:00

12 x 50 free @ :45

1 x 200 easy back/free
20 bobs
1 x 200 easy back/free

2/2 warming up for warm up .... (1300)

1 x 200 free (drill/swim/kick/swim by 25)

200 free  }
150 free  } x 2
100 free  }
50 free    }
* @ :10 break

100 easy

2/1 all fast .... BARKING OUT LOUD! (1500)

200 free (25 drill drill / 25 swim)
200 (25 back / 25 free)
* @ :10 break

1 x 400 free swim
1 x 300 free swim
1 x 200 free swim
1 x 100 free swim
* all @ :10 break
all out sprint all out race fast as possible no holding back

1 x 100 easy