Friday, July 29

*Long Course Meters*

A:
4x200 warm up (#1 @ 4:00, #2-4 @ 3:30)
8x100 (odds: free @ 1:40, evens: IM @ 2:00)
16x50 (#1-4: breathing every 7, #5-8: descend stroke count, repeat)
200 easy
15 minute obstacle course
400 easy cool down
*3500 Total*

B:
4x150 warm up (#1 @ 3:30, #2-4 @ 3:00)
6x100 (odds: free @ 2:00, evens: non-free/free @ 2:30)
12x50 (#1-3: breathing every 5, #4-6: descend stroke count, repeat)
200 easy
15 minute obstacle course
300 easy cool down
*2800 Total*

C:
500 warm up
5x100 w/:20 rest (odds: free, evens: non-free/free)
10x50 w/:15 rest (odds: breathing every 5, evens: LONG strokes)
100 easy
15 minute obstacle course
200 easy cool down
*2200 Total*

Thursday, July 28

Warm-up:
300 (50 Kick/50 Drill/50 Swim)
100 Choice
Main Set:
6-12 x 50 (15 sec rest)
-50 Drill/50 Build/50 Strong Effort
2-3 x [200 Pull/100 Build/50 Build/4 x 25 FAST!]
*15-20 sec rest b/w each
6 x 50 Choice (20-30 sec rest)
1 EZ/1FAST!
Warm-Down:
400 Pull

Wednesday, July 27

*Long Course Meters*

A:
400 warm up
4x100 swim @ 1:45
300 pull
3x100 pull @ 1:40
200 IM
2x100 IM @ 2:15
100 swim
4x25 strong swim @ :30
4 x [100 build @ 1:40
50 FAST!! @ :60]
400 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:15
100 strong swim @ 1:30]
400 pull (3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
400 warm up
4x100 swim @ 2:15
300 pull
3x100 pull @ 2:10
200 non-free/free by 50
8x25 strong swim @ :40
4 x [50 build @ 1:10
50 FAST!! @ :60]
300 pull (3/5 breathing pattern by 50)
4 x [50 kick FAST @ 1:45
50 strong swim @ 1:10]
300 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
300 warm up
3x100 swim w/:20 rest
200 pull
2x100 pull w/:20 rest
100 free
4x25 strong swim w/:15 rest
6 x [50 build w/:10 rest
50 FAST!! w/:30 rest]
300 pull (3/5 breathing pattern by 50)
200 cool down
*2300 Total*

Tuesday, July 26

Warm-up:
200 Choice/2x100 Kick/4x50 Drill
Main Set:
2 x [200 Pull/Broken 200 as 50 FAST/50 ez/100Fast!]
300 Fins
-100Kick/100Swim
3 x 100 Fast (30 rest b/w each)
6 x 50 all FAST (20 sec rest b/w each)
-2 Swim/2 Kick/2 Swim
8 x 25 Choice SPRINT (20 sec rest b/w each)
Warm-down:
300 EZ Pull

Monday, July 25

*Long Course Meters*

A:
700 choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
4x300 pull @ 4:40 (descend 1-4)
4x150 @ 2:30 (50 free/50 non-free/50 free)
3 x [50 @ :60
100 @ 1:45
150 @ 2:30
200 @ 3:15
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*4900 Total*

B:
500 choice warm up
8x50 @ :55 (descend stroke count 1-4, 5-8)
4x200 pull @ 4:00 (descend 1-4)
4x100 @ 2:30 (50 free/50 non-free)
2 x [50 @ 1:10
100 @ 2:10
150 @ 3:10
200 @ 4:10
(negative split EVERY segment of the set...1st half easy, 2nd half FAST!)]
400 choice cool down
*3200 Total*

C:
400 choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (descend 1-4)
100 easy
6x100 w/:20 rest (negative split...1st 50 easy, 2nd 50 FAST!)]
300 choice cool down
*2400 Total*