Wednesday, September 15

A:
600 warm up (4x: 100 swim/50 kick)
20x25 @ :30 (1 kick, 1 drill, 1 easy swim, 1 build swim)
9x75 @ 1:15 (25 free/25 IM order/25 free)
6x125 @ 1:45 pull steady
8x100 FAST (25 ALL OUT from dive, :5 sec rest, 75 steady race pace)
100 easy
12x50 @ :55 (25 tarzan drill/25 swim)
200 cool down
*4200 Total*

B:
600 warm up (4x: 100 swim/50 kick)
16x25 @ :40 (1 kick, 1 drill, 1 easy swim, 1 build swim)
6x75 @ 1:15 (25 free/25 non-free/25 free)
5x100 @ 1:50 pull steady
8x75 FAST (25 ALL OUT from dive, :5 sec rest, 50 steady race pace)
100 easy
8x50 @ :55 (25 tarzan drill/25 swim)
100 cool down
*3100 Total*

C:
600 warm up (4x: 100 swim/50 kick)
12x25 w/:20 sec rest (1 kick, 1 drill, 1 easy swim, 1 build swim)
4x75 w/:30 sec rest (25 free/25 non-free/25 free)
4x100 w/:30 sec rest pull steady
8x50 w/:20 sec rest (25 tarzan drill/25 swim)
100 cool down
*2100 Total*

Monday, September 13

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x50 @ :55 4x(1 easy, 1 build, 1 w/3 breaths)
500 ALL OUT FOR TIME!!!!
100 easy recovery
6x150 pull @ 2:05 smooth
50 easy swim
5x100 @ 1:30 swim FAST ALL OUT!!!! (try to beat your total 500 time)
100 easy recovery
600 smooth (50 back/50 free)
100 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
9x50 @ 1:05 3x(1 easy, 1 build, 1 w/3 breaths)
400 ALL OUT FOR TIME!!!!
100 easy recovery
6x100 pull @ 1:50 smooth
50 easy swim
4x100 @ 2:00 swim FAST ALL OUT!!!! (try to beat your total 400 time)
100 easy recovery
400 smooth (50 back/50 free)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (25 kick/25 drill/25 swim)
12x25 w/:20 sec rest 4x(1 easy, 1 medium, 1 fast)
5x100 pull w/:20 sec rest (3/5 breathing pattern by 50)
3x100 w/:30 sec rest swim FAST!!!!
300 easy(50 back/50 free)
100 cool down
*2300 Total*