Wednesday, August 18

A:
500 warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
8 Minute Kick (8x :45 easy :15 hard)
10x50 @ :50 (breathing pattern: all 5)
4x200 pull @ 2:50
10x50 @ :45 (25 easy, 25 fast)
8x100 w/fins @ 1:30 (2x: 25 free/25 back)
10x50 @ :40 (just try to make the interval!)
200 cool down
*4500 Total*

B:
500 warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
8x50 @ :60 (breathing pattern: all 5)
4x150 pull @ 3:00
8x50 @ :55 (25 easy, 25 fast)
8x75 w/fins @ 1:30 (25 free/25 back/25 free)
8x50 @ :50 (just try to make the interval!)
200 cool down
*4000 Total*

C:
500 warm up
6x50 w/:20 sec rest (descend stroke count 1-4, 5-8)
8 Minute Kick (8x :45 easy :15 hard)
6x50 w/:20 sec rest (breathing pattern: all 5)
4x100 pull w/:30 sec rest
6x50 w/:20 sec rest (25 easy, 25 fast)
4x75 w/fins w/:30 sec rest (25 free/25 back/25 free)
100 cool down
*2500 Total*

Monday, August 16

A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
3 x: (300 pull smooth @ 4:15
150 swim build @ 2:10
100 swim strong @ 1:25
50 swim Fast! @ :40
100 easy recovery @ 2:00)
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down *4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
3 x: (200 pull smooth @ 4:00
150 swim build @ 2:45
100 swim strong @ 1:45
50 swim Fast! @ :50
100 easy recovery @ 2:00)
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down *3500 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim @ :45
3 x: (200 pull smooth w/:20 sec rest
100 swim build w/:20 sec rest
50 swim Fast! w/:20 sec rest
50 easy recovery w/1:00)
6x75 w/:30 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*