W.up/100×20(1:40)Moderate,#18-20=Fast,Des/1-3 W.down/200×2(-)#1=Bk-Br/50,#2=25Fr,Fist/2...

W.up/100×13(1:40)Moderate W.down/200×2(-)#1=Bk-Br/50,#2=Fr,25Fist/25Normal,Last25=Goal ...

W.up/100×4(-)Moderate Swim/50×12(1'10)odds=Moderate/evens=Variable Sprint W.down/100×(-)Sl...

Swim/200×10(3:15),#1-9=Moderate/#10=Fast,Last100=Best Effort! W.down/100×1(-)Reverse IM...

w.up/100×20(1:40)Speed Play w.down/200×2(-) #1=25Bk/25Br/25Bk/25Br/50Bk/50Br #2=25Fr,Fi...

W.up/100×20(1:40)Moderate,#16=Effort,#20=Slow-Fast/25 W.down/100×2(-)#1=Bk-Br/25,#2=Fly...

w.up/100×12(1:40)Moderate w.down/Jacuzzi bath(15:00)

W.up/100×21(1:40)Moderate W.down/100×2(-)#1=50Bk/50Br,#2=25Fr,Fist/25Fly... TOTAL/2,300...

W.up/100×10(1:40) ...#1-8=Fr,Moderate ...#9=Reverse IM ...#10=Fr,25Fist/25Normal... TOT...

W.up/100×12(1:45)Moderate W.down/100×2(-)#1=Bk-Br/25,#2=Fly-Fr/25 TOTAL/1,400【LCM】 ...