Thursday, May 26

Warm-up:
4 x 100 (100 Swim/100 Drill or kick)
Drill Set:
8-10 x 50 (on :105-1:20) (25 Drill/25 Build)
Main Set:
2 x [50 Kick (on 1:10-1:30)
100 Swim Build (on 1:50-2:15)
50 SailBoat Drill (on 1:10-1:30)
100 Swim Build (on 1:50-2:15)]
4 x 50 (on 1:20-1:40) (25 Scull w/ paddles only/25 Strong Swim)
200 Pull Buoy and Paddles (Breathe 3/5 by 50)
100 Free Swim Strong effort!!
200 choice warm-down
*2200 Total*

Wednesday, May 25

A:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ :60 (25 fast, 25 easy, kick on wall until :60)
20x50 (fast @ :40, ez @ :60) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez, 5 fast, 1ez)
5x100 @ 1:40 (pull, breathing every 5)
14x75 (fast @ :60, ez @ 1:30) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
5x100 @ 1:40 (pull, breathing every 5)
200 cool down
*4600 Total*

B:
400 swim choice
300 pull easy
200 kick choice
100 drill
8x50 @ 1:10 (25 fast, 25 easy, kick on wall until 1:10)
14x50 (fast @ :50, ez @ 1:10) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
9x75 (fast @ 1:15, ez @ 2:00) (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez)
4x100 @ 2:00 (pull, breathing 3/5 by 25)
200 cool down
*3800 Total*

C:
200 swim choice
200 pull easy
200 kick choice
200 freestyle drill
6x50 (swim 50, kick on wall for :15 seconds, rest :15 seconds, repeat)
12x50 w/:20 rest (2 swim, 2 pull, repeat)
6x75 w/:30 rest (25 easy swim, 25 drill, 25 FAST)
200 cool down
*2300 Total*

Tuesday, May 24

Warm-up:
300 Choice/200 Other than Free/100 Kick
Drill Set:
4-5 x 50 Swim from middle of lane (work on flip turns) on :55-1:20
Main Set:
400 Pull (200 Strong/200 Moderate)
4-6 x 50 (on :55-1:15) (25 Drill/25 Build)
300 Swim (100 Strong/100 Moderate/100 ez)
6-8 x 25 (on :40-50) (1 ez/1 FAST!)
200 Pull Strong effort
4 x 50 (on :50-1:15) (25 ez/25 FAST)
100 FAST!! for time
Fins:
6 x 25 on :45 (Alternate 1 underwater/1 choice swim)
100 warm-down