Note: to preserve formatting when copying workouts, paste them into EXCEL instead of WORD
June 26, 2016, 3,000m (Ginny)
May 28, 2016, 3800m (August)
May 8, 2016, 3800 (August)
May 7, 2016, 3500m (August)
May 1, 2016, 3400 (August)
Apr. 30., 2016, 3200 (August)
Apr. 24., 2016, 4000m (Matt)
Apr. 23., 2016, Distance or intensity MS, 3800m (AJ)
Apr., 21, 2016, 4100m (Chris)
Apr. 19, 2016, 4200m (Chris)
Apr. 17., 2016, Sprint or Aerobic MS, 3500m (Richard)
Apr. 16., 2016, 3400m (Richard)
Apr., 14, 2016, 4450m (Chris)
Apr. 12, 2016, 4200m (Chris)
Apr. 10, 2016, speed 25s, 3500m (August)
Apr. 9, 2016, endurance ladder, 3500m (August)
Apr. 7, 2016, 4400m (Chris)
Apr. 5, 2016, 4300 (Chris)
26 Mar, 2016, 200 RP, 3500m (August)
March, 2016, ALL weekday workouts (Chris) (pdf file)
February, 2016, ALL weekday workouts (Chris) (pdf file)
January, 2016, ALL weekday workouts (Chris) (pdf file)
20 Mar, 2016, 4500m (AJ)
19 Mar, 2016, 2800m (August)
13 Mar., 2016, speed, 3450m (August)
12 Mar., 2016, endurance, 3700m (August)
6 Mar., 2016, endurance 3900m (August)
5 Mar., 2016, strong 50s and 25s, 3700m (August)
28 Feb., 2016, endurance, 3600m (August)
27 Feb., 2016; some sprints, 4400m (August)
21 Feb., 2016; endurance, 3500m (August)
31 Jan., 2016; sprint 25s, des endurance; 3200m (August)
29 Jan., 2016; technique, 3200m (AJ)
24 Jan., 2016; race pace 50s, 2700m (August)
23 Jan., 2016; tight pace 100s, 3900m (August)
17 Jan., 2016; endurance, 3700m (August)
16 Jan., 2016; endurance, 3000m (August)
7 Jan., 2016; endurance, 4200 (Carly)
3 Jan., 2016; endurance 200s, 3900m (August)
2 Jan., 2016; technique, 3500m (August)
20 Dec., 2015; endurance + some sprints, 3800m (August)
19 Dec., 2015, endurance 100s; 3,500m (August)
17 Dec., 2015; 4,200m (Chris)
15 Dec., 2015; 4,500m (Chris)
10 Dec., 2015; 4,700m (Chris)
8 Dec., 2015; 4,300m (Chris)
6 Dec., 2015; SPRINTS, 25s, 3100m (August)
5 Dec., 2015, endurance 400s; 3,900m (August)
3 Dec., 2015; 4,200m (Chris)
1 Dec., 2015; 4,200m (Chris)
29 Nov., 2015; Endurance 300s; 3,500m (August)
28 Nov., 2015; Endurance with IM; 3,900m (August)
26 Nov., 2015; 4,600m (Chris)
24 Nov., 2015; 5,000m (Chris)
22 Nov., 2015, Technique, fly, endurance, 4100m (August)
21 Nov., 2015; Endurance; 3,600m (August)
19 Nov., 2015; Endurance; 5,200m (Chris)
17 Nov., 2015; Endurance; 4,400m (Chris)
15 Nov., 2015; Endurance with IM; 3,400m (August)
14 Nov., 2015; Technical+ speed; 3,400m (August)
12 Nov., 2015; Endurance + speed, 4,700m (Chris)
10 Nov., 2015; Endurance, 4,800m (Chris)
8 Nov., 2015; technique, 3,200m (A.J.)
7 Nov., 2015; Sprint + Distance; 3,700m (August)
5 Nov., 2015; Endurance; 4,400m (Chris)
3 Nov., 2015; Endurance; 4,400m (Chris)
1 Nov., 2015; IM Endurance; 3,500m (August)
31 Oct., 2015; Endurance + 200 RP sets; 3,700m (August)
29 Oct., 2015; Basic endurance; 4,400m (Chris)
27 Oct., 2015; Basic endurance; 4,100m (Chris)
25 Oct., 2015; Basic endurance; 3,800m (August)
24 Oct., 2015; FLY technique, Basic endurance; 3,100m (August)
22 Oct., 2015; Basic endurance, 4,000m (Chris)
20 Oct., 2015; Basic endurance, 4,000m (Chris)
18 Oct., 2015; Turns, Basic endurance, 3,700m (August)
17 Oct., 2015; FLY technique, Basic endurance, 3,800m (August)
15 Oct., 2015; Basic endurance; 4,700m (Chris)
13 Oct., 2015; Basic endurance; 4,100m (Chris)
11 Oct., 2015; Breaststroke technique, Basic endurance, 3,000m (August)
10 Oct., 2015; Free and BK technique, Basic endurance, 3,000m (August)
8 Oct., 2015; Basic endurance; 4,300m (Chris)
6 Oct., 2015; Basic endurance; 4,200m (Chris)
4 Oct., 2015; Basic endurance, technique; 3,300m (August)
3 Oct., 2015; Basic endurance, technique; 3,400m (August)
1 Oct., 2015; Basic Endurance; 4,700m (Chris)
29 Sept., 2015; Basic Endurance, 4,300m (Chris)