Friday, September 18

A:
600 choice warm up with fins
18x50 kick w/ fins (6 fly, 6back, 6 free) @ :50
5x100 swim @ 1:45 (50 br/50fr)
5 x [200 swim fast @ 2:40
50 easy @ :60]
all with paddles and :30 sec rest:
[400 back/free by 100
300 back/free by 75
200 back/free by 50
100 back/free by 25]
8x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*4800 Total*

B:
500 choice warm up with fins
15x50 kick w/ fins (5 fly, 5 back, 5 free) @ :55
5 x [200 swim fast @ 3:00
50 easy @ 1:10]
all with :30 sec rest:
[300 back/free by 75
200 back/free by 50
100 back/free by 25]
6x50 shooters w/ fins @ 1:30 (try to kick 50 yards underwater w/ no breath!)
200 cool down
*3700 Total*

C:
400 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) w/:20 rest
5 x [150 swim fast w/:15 rest
50 easy w/:30 rest]
300 pull smooth w/:30 rest
200 pull smooth w/:30 rest
100 pull smooth w/:30 rest
8x25 shooters w/ fins @ 1:30 (try to kick 25 yards underwater w/ no breath!)
100 cool down
*2900 Total*

Wednesday, September 16

A:
800 warm up (kick every 4th 50)
8x75 @ 1:20 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
9x100 pull @ 1:25 smooth
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
6x75 @ 1:30 (kick/drill/swim by 25...reverse IM order)
18x25 @ :30 (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100-200 between each)
8x100 pull @ 1:45 smooth
200 cool down
*3700 Total*

C:
600 warm up (kick every 4th 50)
4x75 w/:30 rest (kick/drill/swim by 25...reverse IM order)
12x25 w/:20 rest (2 easy, 1 SPRINT!)
100 easy
5 x 50 ALL OUT!!, from a dive, fast sprint, for time @ 4:00 (swim easy 100 between each)
6x100 pull @ 1:25 smooth
100 cool down
*2700 Total*

Monday, September 14

A:
400 swim
300 pull
200 kick
100 IM
4x200 pull @ 3:00
4x100 swim @ 1:30
4x50 kick @ :60
3x200 pull @ 2:50
3x100 swim @ 1:25
3x50 kick @ :55
2x200 pull @ 2:40
2x100 swim @ 1:20
2x50 kick @ :50
8x50 w/stick (no-cheat-catch-up) @ :60
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 IM
3x200 pull @ 3:40
3x100 swim @ 1:50
3x50 kick @ 1:10
2x200 pull @ 3:30
2x100 swim @ 1:45
2x50 kick @ :60
10x50 w/stick (no-cheat-catch-up) @ 1:05
200 cool down
*3400 Total*

C:
300 swim
200 pull
100 kick
3x200 pull w/:60 rest
3x100 swim w/:45 rest
3x50 kick @ w/:30 rest
8x50 w/stick (no-cheat-catch-up) w/:30 rest
100 cool down
*2200 Total*