Wednesday, June 8

A:
500 warm up
300 social kick
8x75 @ 1:15 (drill/swim/build by 25)
main set:
3 x [2x200 pull @ 3:00
400 swim @ 6:00 (descend 1-3)
2x50 non-free @ :60]
10x50 @ :60 (odds: tarzan/swim; evens: underwater/swim by 25)
200 cool down
*4800 Total*

B:
500 warm up
300 social kick
6x75 @ 1:30 (drill/swim/build by 25)
main set:
3 x [2x150 pull @ 3:00
300 swim @ 6:00 (descend 1-3)
2x50 non-free @ 1:15]
8x50 @ 1:15 (odds: tarzan/swim; evens: underwater/swim by 25)
200 cool down
*3900 Total*

C:
400 warm up
200 social kick
4x75 w/:30 seconds rest (drill/swim/build by 25)
main set:
3 x [2x100 pull w/:20 rest
200 swim w/:30 rest
1x50 non-free w/:15 rest]
4x50 w/:20 rest (tarzan/swim by 25)
100 cool down
*2700 Total*

Monday, June 6

A:
4x200 choice w/fins w/:10 sec rest
20x50 4x(2 kick @ :60, 2 drill @ :55, 1 swim @ :50)
2x250 pull @ 3:30
2x250 swim @ 3:20
2x250 pull @ 3:15
2x250 swim @ 3:20
100 easy
6x50 @ :60 (25 non-free, 25 free)
4x100 IM @ 1:50
200 cool down
*4800 Total*

B:
4x200 choice w/fins w/:20 sec rest
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
2x200 pull @ 3:30
2x200 swim @ 3:20
2x200 pull @ 3:30
2x200 swim @ 3:20
50 easy
6x50 @ 1:15 (25 non-free, 25 free)
200 cool down
*3700 Total*

C:
3x200 choice w/fins w/:20 sec rest
10x50 2x(2 kick, 2 drill, 1 swim) w/:30 sec rest
2x150 pull w/:40 sec rest
2x150 swim w/:30 sec rest
2x150 pull w/:20 sec rest
2x150 swim w/:15 sec rest
100 cool down
*2400 Total*