Friday, July 30

*Long Course Meters*

A:
500 choice warm up
5x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:00 (descend stroke count 1-8!)
4x100 @ 2:15 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:55 (IM Swim)
5x100 @ 1:40 (freestyle swim)
8x50 @ :60 (4 w/2 paddles, grasping TOPS of paddles; 4 w/1 paddle, catch up drill)
5x100 @ 1:40 (freestyle pull)
200 cool down
*4300 Total*

B:
500 choice warm up
5x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:10 (descend stroke count 1-8!)
4x100 @ 2:15 (50 drill/50 swim)
4x100 @ 2:15 (50 non-free/50 swim)
4x100 @ 2:00 (freestyle Swim)
4x100 @ 2:00 (pull freestyle)
200 cool down
*3600 Total*

C:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (freestyle Swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

Wednesday, July 28

*Long Course Meters*

A:
4x200 w/fins @ 3:30
8x50 @ :60 (25 underwater kick/25 easy swim)
8x100 @ 2:00 (IM Order: 25 kick/50 drill/25 swim)
6 x [150 @ 3:00...25 fly/25 free/25 back/25 free/25 breast/25 free
50 @ 1:15...FAST freestyle from dive!]
100 easy
300 pull @ 5:00
2x150 pull @ 2:30
3x100 pull @ 1:40
100 easy cool down
*4300 Total*

B:
4x200 w/fins @ 4:00
8x50 @ 1:15 (25 underwater kick/25 easy swim)
6x100 @ 2:30 (25 kick/50 drill/25 swim)
5 x [150 @ 3:30...easy swim free
50 @ 1:30...FAST freestyle from dive!]
100 easy
4x100 pull @ 2:00
100 easy cool down
*3400 Total*

C:
3x200 w/fins w/:30 seconds rest
6x50 w/:20 sec rest (kick w/fins & board)
4x100 w/:30 (25 kick/50 drill/25 swim)
3 x [150 w/:20...easy swim free
50 w/:60 sec rest...FAST freestyle!]
4x100 pull w/:30 sec rest
100 easy cool down
*2400 Total*

Monday, July 26

*Long Course Meters*

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :30 rest
400 swim @ 6:10
300 swim @ 4:40
200 swim @ 3:10
100 swim @ 1:40
100 easy recovery
16x50 @ :50 (steady pace)
600 easy w/fins (100 swim/50 kick)
200 cool down
*4600 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
100 pull @ 2:15
200 pull @ 4:15
300 pull @ 6:15
extra :30 rest
400 swim @ 8:15
300 swim @ 6:15
200 swim @ 4:15
100 swim @ 2:15
100 easy recovery
12x50 @ :60 (steady pace)
400 easy w/fins (50 swim/50 kick)
200 cool down
*3800 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
100 pull w/:20 rest
200 pull w/:30 rest
300 pull w/:40 rest
300 swim w/:40 rest
200 swim w/:30 rest
100 swim w/:20 rest
8x50 w/:15 sec rest (steady pace)
300 easy w/fins (50 swim/50 kick)
100 cool down
*2600 Total*