Wednesday, May 19

A:
200 swim/200 pull/200 kick/200 swim
12x25 @ :30 (fist drill)
4x200 pull @ 3:00 (descend 1-4)
12x25 @ :30 (2 easy, 1 FAST)
10x75 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :45 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 IM order)
400 w/fins (50 kick/50 swim)
100 easy
*4500 Total*

B:
200 swim/200 pull/200 kick/200 swim
10x25 @ :40 (fist drill)
3x200 pull @ 4:00 (descend 1-3)
10x25 @ :40 (2 easy, 1 FAST)
10x50 @ 1:30 (1 easy, 1 FAST!!!)
100 easy
10x25 @ :50 kick (1 easy, 1 FAST!!!)
100 easy
9x50 @ :55 (25 free, 25 non free)
400 w/fins (50 kick/50 swim)
100 easy
*3300 Total*

C:
100 swim/100 pull/100 kick/100 swim
8x25 w/:20 rest (fist drill)
3x100 pull w/:45 sec rest (descend 1-3)
8x25 w/:20 sec rest (2 easy, 1 build)
8x50 w/:60 sec rest (1 easy, 1 FAST!!!)
100 easy
8x25 w/:30 sec rest kick (1 easy, 1 FAST!!!)
100 easy
8x50 w/:20 sec rest (25 free, 25 non free)
100 easy
*2400 Total*

Monday, May 17

A:
500 warm up
9x100 IM (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :50 (descend 1-3)
4x200 pull @ 2:40 (strong effort)
9x50 swim @ :50 (descend 1-3)
4x150 swim @ 2:00 (strong effort)
9x50 w/fins @ :50 (descend 1-3)
4x100 w/fins @ 1:20 (strong effort)
200 cool down
*4700 total*

B:
500 warm up
9x100 (3 kick @ 2:15, 3 drill @ 2:00, 3 swim @ 1:45)
9x50 pull @ :60 (descend 1-3)
4x100 pull @ 1:45 (strong effort)
9x50 swim @ :60 (descend 1-3)
4x100 swim @ 1:45 (strong effort)
9x50 w/fins @ :60 (descend 1-3)
4x100 w/fins @ 1:45 (strong effort)
200 cool down
*3700 total*

C:
400 warm up
9x50 w/:30 sec rest (3 kick, 3 drill, 3 swim)
6x50 pull w/:20 rest (descend 1-3)
3x100 pull w/:30 sec rest (strong effort)
6x50 swim w/:20 rest (descend 1-3)
3x100 swim w/:30 rest (strong effort)
6x50 w/fins @ :60 (descend 1-3)
100 cool down
*2400 total*