Friday, June 5

A:
200 free/100 IM kick/200 free/100 IM drill/200 free/100 IM swim
12x50 @ 1:05 (fly/free, back/free, breast/free)
Main Set:
100 IM @ 1:45 FAST!
100 Free @ 1:30
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
300 Free @ 4:20
100 IM @ 1:45 FAST!
200 free @ 2:55
100 IM @ 1:45 FAST!
100 Free @ 1:30
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
10x75 (odd #s: fly/back/breast @ 1:30, even #s: free @ 1:10)
200 cool down
*4500 Total*

B:
200 free/100 kick/200 free/100 drill
12x50 @ 1:10 (drill/swim by 25)
Main Set:
100 swim @ 2:00 FAST!
100 pull @ 2:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
300 pull @ 6:00
100 swim @ 2:00 FAST!
200 pull @ 4:00
100 swim @ 2:00 FAST!
100 pull @ 2:00
Fins ON:
300 dolphin kick on your back
200 IM
100 Free
Fins OFF
200 cool down
*3400 Total*

C:
200 free/100 kick/200 free/100 drill
12x50 w/ :30 rest (drill/swim by 25)
Main Set:
8x100 w/:60 rest (odd #s: swim FAST!, even #s: pull smooth)
Fins ON:
200 dolphin kick on your back
100 Free
Fins OFF
100 cool down
*2400 Total*

Wednesday, June 3

A:
2x {300 swim, 3x50 kick @ 1:10, 3x50 drill @ 1:00, 3x50 descend 1-3 @ :50}
8x25 IM order @ :30
8x25 free @ :30 (1 easy, 1 FAST)
100 easy swim
Main set:
[200 ALL OUT, from a dive, for time!!
:60 rest
4x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :65 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
4x100 pull @ 1:25
4x50 pull @ :40
200 cool down
*4100 Total*

B:
2x {300 swim, 3x50 kick @ 1:20, 3x50 drill @ 1:10, 3x50 descend 1-3 @ 1:00}
8x25 free @ :40 (1 easy, 1 FAST)
100 easy swim
Main set:
[150 ALL OUT, from a dive, for time!!
:60 rest
3x100 FAST, with a partner in 'relay' format (you swim a 100 FAST, partner swims a 100 FAST, you swim, partner swims, etc) or take :70 sec rest between each 100
100 easy recovery]
4x150 pull @ 2:10
200 cool down
*3000 Total*

C:
2x {300 swim, 3x50 kick w/:45 rest, 3x50 drill w/:45 rest, 3x50 descend 1-3 w/ :45 rest}
Main set:
[100 ALL OUT, from a dive, for time!!
:60 rest
4x50 FAST, with a partner in 'relay' format (you swim a 50 FAST, partner swims a 50 FAST, you swim, partner swims, etc) or take :50 sec rest between each 50
100 easy recovery]
4x100 pull @ 1:25
4x50 pull @ :40
100 cool down
*2600 Total*

Monday, June 1

A:
500 warm up
20x25 @ :30 5x(1 kick, 1 drill, 1 swim, 1 build)
12x200 (3 swim @ 3:00, 3 pull @ 2:55, 3 swim @ 2:50, 3 pull 2:45)
3x200 broken @ 3:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
100 easy
3x200 @ 3:00 (3/5/7/9 breathing pattern by 50)
200 cool down
*4900 Total*

B:
400 warm up
16x25 @ :430 4x(1 kick, 1 drill, 1 swim, 1 build)
9x200 (3 swim @ 4:00, 3 pull @ 3:50, 3 swim @ 3:40)
3x200 broken @ 4:30 (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
2x200 @w/ :30 rest (3/5/3/5 breathing pattern by 50)
200 cool down
*3800 Total*

C:
300 warm up
12x25 w/ :15 sec rest 3x(1 kick, 1 drill, 1 swim, 1 build)
6x200 (2 swim w/:60 rest, 2 pull w/:60 rest, 2 swim (fins optional) w/:60 rest)
3x200 broken w/:60 rest (100 w/buoy, 10 sec rest, 50 swim @ 85%, 10 sec rest, 50 swim @ 100%)
3x100 w/:40 sec rest (3/5/3/5 breathing pattern by 50)
100 cool down
*2800 Total*