Wednesday, June 30

A:
600 warm up (2x:200 swim/50 kick/50 drill)
8x75 @ 1:15 (50 drill/25 Build to FAST!)
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
4 x [6x50 @ :50 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!)
100 easy @ 2:00]
3x200 pull @ 2:50
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
2x200 pull @ 2:50
8x25 @ :40 (odds: easy; evens: DIVE SPRINT!)
200 cool down
*4800 Total*

B:
600 warm up (2x:200 swim/50 kick/50 drill)
6x75 @ 1:30 (50 drill/25 Build to FAST!)
6x25 @ :45 (odds: easy; evens: DIVE SPRINT!)
3 x [6x50 @ 1:10 (2: Distance Per Stroke, 1: FAST!, 2: breathe every 7, 1: FAST!)
100 easy @ 2:30]
3x150 pull @ 2:45
6x25 @ :45 (odds: easy; evens: DIVE SPRINT!)
2x150 pull @ 2:45
100 cool down
*3400 Total*

C:
600 warm up (2x:200 swim/50 kick/50 drill)
4x75 w/:30 sec rest (50 drill/25 Build to FAST!)
4x25 @ :60 (odds: easy; evens: FAST!)
3 x [3x50 pull w/:15 sec rest
1x50 swim FAST w/:30 sec rest
1x50 easy w/:20 sec rest]
4x75 w/:30 sec rest (50 drill/25 Build to FAST!)
4x25 @ :60 (odds: easy; evens: FAST!)
100 cool down
*2200 Total*