One Hour Workouts

4 x 100 FRIM @ 2:15 (FRIM=Freestyle IM) 4 x through: 2 x 100 @ 2:15 1) SSP (Smooth Swim Perfect) 2) Build each 25 3 x 25 @ :45 1) 3 cycles Build~SSP 2) 5 cycles Build~SSP 3) Sprint25 SSP @ :451 x 50 @ 1:30 Strong R1) 100's IM, 25's Fly, 50 Fly R2) 100's IM, 25's Back, 50 Back R3) 100's IM, 25's ***, 50 *** R4) 100's IM, 25's Free, 50 Free 12 x 25 Loops & Exhales with 4 RIB's (Loops=porposing or jump dives and standing, RIB's=rest interval breathing, exhaling underwater)