Friday, July 15

A:
800 warm up (kick every 4th 50)
8x50 swim @ :60 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:10, 4@ 1:00)
4x100 pull @ 1:30
Main Set:
4x [ 200 pull @ 3:00
2x100 swim fast @ 1:25
1x50 fast w/extra kick @ :45
1x50 recovery/float ]
200 cool down
*4200 Total*

B:
800 warm up (kick every 4th 50)
8x50 swim @ 1:10 (descend stroke count by 1 stroke, 1-4 & 5-8)
8x50 kick (4@ 1:30, 4@ 1:20)
4x100 pull @ 2:00
Main Set:
2x [ 200 pull @ 4:00
2x100 swim fast @ 1:55
1x50 fast w/extra kick @ :60
1x50 recovery/float ]
200 cool down
*3200 Total*

C:
400 warm up (kick every 4th 50)
8x50 swim w/:30 rest (descend stroke count by 1 stroke, 1-4 & 5-8)
6x50 kick, with fins & :30 rest
4x100 pull w/:60 rest
Main Set:
[ 200 pull w/:60
2x100 swim fast w/:30
1x50 fast w/extra kick w/:15
1x50 recovery/float ]
100 cool down
*2200 Total*

Wednesday, July 13

A:
500 choice warm up
12x50 (3: kick @ 1:05, 3: descend stroke count @ :55, repeat)
6x25 @ :30 drill (finger tip drag drill)
6x75 @ 1:20 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:10 swim (all strong)
6x25 @ :30 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :30 pull (smooth)
6x75 @ 1:05 pull (strong)
6x25 @ :30 pull (breathing every 5)
6x75 @ 1:00 pull (FAST!)
200 cool down
*4300 Total*

B:
500 choice warm up
6x50 (3: kick @ 1:20, 3: descend stroke count @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:30 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:20 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL RACE!!)
6x25 @ :40 pull (smooth)
6x75 @ 1:20 pull (FAST!)
200 cool down
*3400 Total*

C:
400 choice warm up
6x25 kick w/:20 sec rest
6x25 descend stroke count 1-6, w/:20 sec rest
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim, descend effort 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim FAST!!)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull strong)
100 cool down
*2600 Total*

Monday, July 11

A:
300 warm up
12x50 @ :55 (back/free by 25)
4x250 @ 3:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
4x200 @ 2:45 (odds: pull, evens: swim)
6x50 @ :55 w/ band
4x150 @ 2:00 (odds: pull, evens: swim)
6x50 @ :50 w/ band
4x100 @ 1:20 pull
200 cool down
*4800 Total*

B:
300 warm up
6x50 @ :60 (ketch-up drill/swim by 25)
5x200 @ 3:45 (odds: pull, evens: swim)
6x50 @ :60 (finger-tip-drag drill/swim by 25)
5x150 @ 2:45 (odds: pull, evens: swim)
6x50 @ :60 (6/3/6 drill/swim by 25)
5x100 @ 2:00 (odds: pull, evens: swim)
200 cool down
*3600 Total*

C:
300 warm up
6x50 @ 1:20 (ketch-up drill/swim by 25)
3x200 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (finger-tip-drag drill/swim by 25)
3x150 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (6/3/6 drill/swim by 25)
3x100 w/ :30 rest (odds: pull, evens: swim)
100 cool down
*2600 Total*