Friday, September 4

A:
600 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/swim by 25...reverse IM order)
4x50 @ 1:00 (drill/swim by 25...reverse IM order)
4x50 @ :55 (swim/build by 25...reverse IM order)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
6x50 @ :60 w/ band (tubing around your ankles)
3x100 @ 1:30 w/band & buoy
300 w/:60 rest w/band, buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*4300 Total*

B:
600 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/swim by 25)
4x50 @ 1:05 (drill/swim by 25)
4x50 @ :55 (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
8 Minute Kick (:30 sec easy, :30 sec FAST!)
3x100 @ 1:50 w/buoy
300 w/:60 rest w/buoy & paddles
3 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x50 w/:30 rest (kick/swim by 25)
4x50 w/:30 rest (drill/swim by 25)
4x50 w/:30 rest (swim/build by 25)
8 Minute Kick (:40 sec easy, :20 sec FAST!)
3x100 pull w/:45 rest
300 pull w/:60 rest
1 x :90 second kick for Distance w/100 easy swim in between (kick as FAR and as FAST as you can for :90 seconds...mark your distance, try to beat it each time!)
100 cool down
*2400 Total*

Wednesday, September 2

A:
400 warm up
8x50 @ :55 (kick/drill by 25)
12x75 @ 1:15 (odds: fly/back/breast; evens: back/breast/free)
400 pull w/:30 rest
8x25 @ :30 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :30 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :45 (odds: easy; evens: ALL OUT from a dive!!)
400 pull (3/5 breathing pattern by 50)
12x75 w/fins @ 1:10 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*4700 Total*

B:
400 warm up
8x50 @ 1:05 (kick/drill by 25)
12x75 @ 1:30 (odds: fly/back/breast; evens: all free)
400 pull w/:30 rest
8x25 @ :35 (odds: easy; evens: ALL OUT!!)
300 pull w/:30 rest
6x25 @ :35 (odds: easy; evens: ALL OUT!!)
200 pull w/:30 rest
4x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:30 rest
2x25 @ :50 (odds: easy; evens: ALL OUT from a dive!!)
8x75 w/fins @ 1:25 (kick underwater past 3rd line...off EVERY wall!!)
200 cool down
*3800 Total*

C:
400 warm up
8x50 w/:30 rest (kick/drill by 25)
400 pull w/:60 rest
8x25 w/:20 rest(odds: easy; evens: ALL OUT!!)
300 pull w/:60 rest
6x25 w/:20 rest (odds: easy; evens: ALL OUT!!)
200 pull w/:60 rest
4x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
100 pull w/:60 rest
2x25 w/:30 rest (odds: easy; evens: ALL OUT from a dive!!)
4x75 w/fins w/:30 sec rest (kick underwater past 3rd line...off EVERY wall!!)
100 cool down
*2700 Total*

Monday, August 31

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
3 x [ 5x100 pull @ 1:25 (steady)
4x50 swim @ :50 (descend 1-4)
300 swim (FAST!!) w/:60 rest]
10x75 @ 1:15 (3/5/7 breathing pattern by 25)
200 cool down
*4850 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
2 x [ 5x100 pull @ 1:50 (steady)
4x50 swim @ :60 (descend 1-4)
300 swim (FAST!!) w/:60 rest ]
10x75 @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3550 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
5x100 pull w/:45 rest (steady)
4x50 swim w/:30 rest (descend 1-4)
300 swim (FAST!!) w/:60 rest
10x75 w/:40 rest (3/5/3 breathing pattern by 25)
100 cool down
*2450 Total*