Friday, May 22

A:
800 warm up (kick every 4th 50)
8x50 @ :60 (drill/swim by 25, IM order)
Main Set:
- 4x25 @ :30 (free)
- 4x50 @ :60 (IM Switch)
- 4x100 @ 1:30 (free)
- 4x150 @ 2:45 (100 IM, 50 free)
- Extra :30 rest
- 4x100 @ 1:25 (free)
- 4x50 @ :55 (IM switch)
- 4x25 @ :25 (free)
8x75 @ 1:05 (pull)
3x150 @ 3:00 (100 IM ALL OUT!, 50 recovery)
200 cool down
*4500 Total*

B:
600 warm up (kick every 3rd 50)
8x50 @ 1:10 (drill/swim by 25)
Main Set:
- 4x25 @ :35
- 4x50 @ :60
- 4x100 @ 2:00
- 1x150 @ 3:00
- 1:00 Extra rest
- 4x100 @ 1:55
- 4x50 @ :55
- 4x25 @ :30
6x75 @ 1:30 (pull)
2x150 @ 4:00 (100 ALL OUT!, 50 recovery)
200 cool down
*3500 Total*

C:
400 warm up (kick every 4th 25)
8x50 w/:30 rest (drill/swim by 25)
Main Set:
- 4x25 @ :45 or w/:20-:30 rest
- 4x50 @ 1:30 or w/:30-:45 rest
- 4x100 @ w/:45-:60 rest
- 4x50 @ 1:20 or w/:30-:45 rest
- 4x25 @ :45 or w/:20-:30 rest
6x75 @ 1:30 (pull)
1x150 as: 100 ALL OUT! and 50 easy)
100 cool down
*2500 Total*

Wednesday, May 20

A:
4x200 swim w/fins & :20 sec rest
5x100 kick w/fins & :20 sec rest
6x25 @ :30 swim
[Main Set #1:
6x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
4x200 pull @ 2:55
6x75 kick @ 1:30
4x25 @ :30
[Main Set #2:
4x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:45-:50 rest)]
200 cool down
*4500 Total*

B:
4x150 swim w/fins & :20 sec rest
4x100 kick w/fins & :20 sec rest
6x25 @ :35 swim
[Main Set #1:
5x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]4x150 pull @ 2:55
4x75 kick @ 2:00
4x25 @ :35
[Main Set #2:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:50-:60 rest)]
150 cool down
*3500 Total*

C:
4x150 swim w/fins & :30 sec rest
4x100 kick w/fins & :30 sec rest
4x25 swim @ :45
[Main Set #1:
3x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
4x100 pull w/:40 rest
4x50 kick w/:40 rest
4x25 swim @ :45
[Main Set #2:
1x150 as: 50 swim FAST, get time, grab buoy, go right into 100 pull smooth (:60-1:15 rest)]
100 cool down
*2400 Total*

Monday, May 18

A:
500 warm up
4x50 @ :50 (descend 1-4, only to 85%)
6x500 (2 @ 7:30, 2 @ 7:10, 2 @ 6:50)
100 easy
5x100 @ 1:20 (fast/best effort on all!)
500 choice cool down
*4800 Total*

B:
400 warm up
4x50 @ :60 (descend 1-4, only to 85%)
6x400 (2 @ 8:00, 2 @ 7:40, 2 @ 7:20)
100 easy
4x50 kick fast w/:20 rest
400 choice cool down
*3700 Total*

C:
300 warm up
4x50 w/:30 rest (descend 1-4, only to 85%)
3x300 w/:90-2:00 rest (#1 pull, #2 fins 100kick/100swim/100kick, #3 swim steady)
3x200 w/:60-:90 rest (#1 pull, #2 fins 100kick/100swim, #3 swim steady)
3x100 w/:30-:60 rest (#1 pull, #2 50kick/50swim, #3 swim steady)
100 choice cool down
*2400 Total*