Friday, June 26

A:
600 choice warm up
6x50 kick @ 1:15
6x50 drill @ :60 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 1:40, 3@ 1:35)
6x150 pull (3@2:30, 3@2:20)
6x100 swim (3@ 1:30, 3@ 1:25)
6x50 @ :60 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:15 (4 breaths, 3 breaths, 2, repeat)
200 cool down
*4100 Total*

B:
400 choice warm up
6x50 kick @ 1:30
6x50 drill @ 1:10 (right arm/left arm, fist, 6/3/6, repeat)
6x100 swim (3@ 2:00, 3@ 1:50)
6x150 pull (3@3:00, 3@2:45)
6x50 @ 1:10 (GOLF…lower stroke count & time…two rounds of 3)
6x50 @ 1:30 (5 breaths, 4 breaths, 3, repeat)
100 cool down
*3200 Total*

C:
400 choice warm up
4x50 kick w/:30
4x50 drill w/:30 (right arm/left arm, fist, 6/3/6, catch-up)
4x100 swim w/:45
4x150 pull w/:60
4x50 w/:30 (GOLF…lower stroke count & time)
4x50 w/:60 (as few breaths as possible)
100 cool down
*2300 Total*

Wednesday, June 24

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 @ 1:00 (drill/swim by 25, IM order)
Main Set #1:
2x [200 IM (stroke/free by 50) @ 3:15
2x100 IM @ 1:45
4x50 IM order, FAST, w/:10 sec rest (subtract :30 from total time to get 200 IM time)
:30 rest
8x25 @ :30 FAST, IM order
100 easy swim]
200 pull smooth
Main Set #2:
2x [1x150 pull smooth @ 2:15
2x75 build @ 1:10
3x50 @ :45 (strong descend 1-3)
:30 rest
6x25 @ :30 ALL FAST
100 easy swim]
200 cool down
*4600 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 @ 1:10 (drill/swim by 25, mix in some other strokes)
Main Set:
2x [200 pull smooth @ 4:00
2x100 Build @ 2:00
4x50 STRONG, w/:10 sec rest (subtract :30 from total time to get 200 time)
:30 rest
8x25 @ :45 ALL FAST
200 easy swim]
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x50 w/:30 rest (drill/swim by 25, mix in some other strokes)
Main Set:
2x [1x150 pull smooth w/:60 rest
2x75 build w/:45 rest
3x50 descend 1-3 w/:30 rest
extra :30 rest
6x25 w/:40 rest, ALL FAST
100 easy swim]
100 cool down
*2500 Total*

Monday, June 22

A:
3x300 w/ fins, :20 rest
4x50 @ :60 drill (good form)
4x100 @ 1:30 (3/5/7/9 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
4x [100 swim strong @ 1:30, 50 kick HARD @ :60, 50 easy swim @ :60]
3x300 w/fins, :20 rest (100 swim, 100 kick, 100 swim)
200 cool down
*4600 Total*

B:
3x300 w/ fins, :20 rest
6x50 @ 1:10 drill (good form)
4x100 @ 1:50 (3/5/7/3 breathing pattern by 25)
3x [200 swim strong @ 3:00, 150 kick HARD @ 2:30, 50 easy swim @ :60]
3x200 w/fins, :20 rest (100 swim, 100 kick)
200 cool down
*3600 Total*

C:
3x300 w/ fins, :60 rest
4x50 w/ :30 rest drill (good form)
4x100 w/ :45 rest (3/5/3/5 breathing pattern by 25)
3x [100 swim strong w/:20 rest, 50 kick HARD w/:20 rest, 50 easy swim w/ :60 rest]
3x100 w/fins, :30 rest (50 swim, 50 kick)
100 cool down
*2500 Total*