Time: 6:00am, 7:00am Distance: Mid Stroke: Free/Back 200’s with powerful 100’s to start & improving 100’s to finish. Back = double arm & leg work

Time: 6:00am, 7:00am, 12:00pm Distance: Long Stroke: Free Pulling 1/2 technique with different paddle grips, 1/2 strong 5′ swims

Time: 6:00am, 7:00am Distance: Short Stroke: Free/Fly Fins, leg emphasis day with single leg work

Time: 6:00am, 7:00am, 12:00pm Distance: Mid Stroke: Free/IM 125’s Free on intervals that squeeze, IM’s that double & drop strokes

Time: 6:00am, 7:00am Distance: Long Stroke: Free Drills, breathing patterns, pace fluctuations

No Masters practice today.

Time: 8:00am Distance: Mid Stroke: Free/IM Free = 300, IM 2×100’s repeating

Time: 6:00am, 7:00am Distance: Long Stroke: Free 20×100 every 5×100 interval cut down by .5 seconds

Time: 6:00am, 7:00am, 12:00pm Distance: Short Stroke: Free/Breast Free = power 50’s, Breast = body position & timing

Time: 6:00am, 7:00am Distance: Mid Stroke: Free/Back 250 Free + 3×50 descending backstroke

Time: 6:00am, 7:00am, 12:00pm Distance: Long Stroke: Free Pulling distance per swipe & long glides

No Masters practice today.

Time: 8:00am Distance: Long Stroke: Free 5×6 minute segments

Time: 6:00am, 7:00am Distance: Short Stroke: Free/Fly Fly = 20×20’s, Free = 30×30’s

Time: 6:00am, 7:00am, 12:00pm Distance: Mid Stroke: Free/IM Fins using different kicks with all strokes

Time: 6:00am, 7:00am Distance: Long Stroke: Free 7×300. Hold same pace for first 3, hold faster pace for next 3, best time on 7.

Time: 6:00am, 7:00am, 12:00pm Distance: Short Stroke: Free/Breast Free = 15 stroke sprints, Breast = 7 stroke sprints. Short distances & speed-packed

Time: 6:00am, 7:00am Distance: Mid Stroke: Free/Back Pulling = 200 Free repeats with paddles, Pulling = Back 100’s without paddles

No Masters practice today.

Time: 8:00am Distance: Short Stroke: Free/Choice Kicking, drilling, sculling, sprinting

Time: 6:00am, 7:00am Distance: Mid Stroke: Free/IM Free = dominant, IM = with repetitive tails

Time: 6:00am, 7:00am, 12:00pm Distance: Long Stroke: Free 5×400 descending time to race pace on #5

Time: 6:00am, 7:00am Distance: Mid Stroke: Free/Back Backstroke pyramids with freestyle cut-downs

Time: 6:00am, 7:00am, 12:00pm Distance: Short Stroke: Free/Fly Fins: underwaters, drills, speed

No Masters practice today.

Time: 8:00am Distance: Short Stroke: Free/Fly Rhythm, timing, flow, power

Time: 6:00am, 7:00am Distance: Long Stroke: Free Pulling aerobic flow & maintenance

Time: 6:00am, 7:00am, 12:00pm Distance: Mid Stroke: Free/Back Incorporating Back in Free swims & vice-versa