One Hour Workouts

12 x 25 @ :40 Reverse 100 IM order 4~Scull/4~Drill/4~Swim 4 x 50 @ 1:00 Free 4 Exhale/Inhales 1) 3 cycle Breakout Start & Turn 2) Fast in between the flats Start/Turn/Finish 3) Smooth Swim Perfect 4) Build~Fast 4 x 50 @ 1:15 Specialty 4 Exhale/Inhales 1) 3 cycle Breakout Start & Turn 2) Fast in between the flats Start/Turn/Finish 3) Smooth Swim Perfect 4) Build~Fast 100 Smooth Swim Perfect 3 x 50 @ 2:00 Free FAST Average 4 Exhale/Inhales 100 Smooth Swim Perfect 3 x 50 @ 2:00 Specialty FAST Average 4 Exhale/Inhales 100 Smooth Swim Perfect 2 x 100 Free @ 2:30 8 Exhale/Inhales 1) SSP Build 2) Race Pace 100 Smooth Swim Perfect 2 x 100 Specilaty @ 3:00 8 Exhale/Inhales 1) SSP Build 2) Race Pace 100 Smooth Swim Perfect 200 Choice Race Pace 8 Exhale/Inhales 100 Smooth Swim Perfect 6 x 15 Starts, Breakouts and swimmer stops 100 Easy