Wednesday, May 5

A:
200 swim/200 pull/200 kick/200 swim
6x200 @ 3:30 (100 kick strong, 100 swim)
3x300 pull @ 4:15 (easy 100, medium 100, fast 100)
100 easy
12x25 @ :30 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x150 broken @ 3:00 (50 ALL OUT for TIME!, 100 easy)
600 w/ fins (50 kick/100 swim)
100 cool down
*4700 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x150 @ 3:15 (50 kick strong, 100 swim)
3x200 pull @ 3:30 (descend by 50 in each 200)
100 easy
12x25 @ :40 (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x125 broken @ 3:00 (50 ALL OUT for TIME!, 75 easy)
450 w/ fins (50 kick/100 swim)
100 cool down
*3900 Total*

C:
100 swim/100 pull/100 kick/100 swim
6x100 w/:30 rest (50 kick strong, 50 swim)
3x200 pull w/:30 sec rest (descend by 50 in each 200)
12x25 w/:15 sec rest (3x: 1 drill, 1 build, 1 drill, 1 FAST)
5x100 broken @ 3:00 (50 ALL OUT for TIME!, 50 easy)
100 cool down
*2500 Total*

Monday, May 3

A:
500 warm up
900 (3x: 150 free, 150 IM as 25 kick/25 drill)
5x200 pull @ 2:50
5x150 @ 2:30 (free/fly/free/back/free/breast by 25)
5x200 swim @ 2:45 (strong effort)
9x50 @ :60 (5/7/9 breathing pattern by 50)
200 cool down
*4800 Total*

B:
500 warm up
900 (3x: 150 free, 150 as 25 kick/25 drill)
5x150 pull @ 2:50
5x100 @ 2:30 (free/non-free by 25)
5x150 swim @ 2:45 (strong effort)
6x50 @ 1:15 (5/7/9 breathing pattern by 50)
100 cool down
*3800 Total*

C:
400 warm up
600 (3x: 100 free, 50 kick, 50 drill)
5x100 pull w/:30 rest
6x50 w/:30 sec rest (free/non-free by 25)
5x100 swim w/:45sec rest (strong effort)
100 cool down
*2400 Total*