Friday, August 19

Warm Up for ALL groups:
900 as (200 swim/50 kick/50 drill, repeat)

A:
6x75 @ 1:20 (25 right arm, 25 left, 25 DPS)
8x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x150 pull @ 2:15 (50 free/50 back/50 free)
6x100 w/fins @ 1:45 (25 underwater kick/25 kick on your back/50 easy swim)
6x25 @ :30 (3-wide to practice open water chaos!)
6x50 @ :55 (25 tarzan drill/25 swim)
6x100 @ 1:40 (no walls)
200 cool down
*4000 Total*

B:
4x75 @ 1:45 (25 right arm, 25 left, 25 DPS)
6x25 with partner, start in middle of pool (partner #1 sprint 25y, partner #2 vertical kick, tag and switch)
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
6x75 w/fins @ 1:30 (25 underwater kick/25 kick on your back/25 easy swim)
6x25 @ :40 (3-wide to practice open water chaos!)
4x50 @ 1:10 (25 tarzan drill/25 swim)
4x100 @ 2:10 (no walls)
200 cool down
*3400 Total*

C:
4x75 w/:15 seconds rest (25 right arm, 25 left, 25 DPS)
4x75 pull w/:15 rest (3/5/3 breathing pattern by 25)
4x75 w/:15 rest w/fins (25 underwater kick/25 kick on your back/25 easy swim)
4x75 w/:15 rest (kick/drill/swim by 25)
4x75 w/:15 rest (25 easy/25 medium/25 FAST!)
100 cool down
*2500 Total*

Thursday, August 18

Warm-up:
2 x [100 Swim/100 Kick/100 Drill]

Main Set:
2 x 200 (15-20 sec rest b/w each)
50 Kick/50 Swim Strong!>repeat

12 x 25 (on 35-50)
1-3 Strong Effort
4-6 Ez choice

300
100 Swim (build the 100)/100 Kick/100 Swim (build the 100)

6 x 25 (on 30-45)
2 Strong/2 ez/2 Strong

400 Pull
-200 Build/200 mod.

4 x 25 FAST (on 30-40 sec)
Warm-down:
150 choice

Wednesday, August 17

Warm Up for ALL Groups:
200 swim
200 pull
200 kick
200 swim
8 minute kick (:45 seconds easy, :15 seconds FAST!, repeat)
50 easy recovery swim

A:
6x125 @ 1:45 (50 easy, 25 FAST, 50 easy)
50 recovery
300 IM (kick/drill/swim by 25)
6 x [100 easy pull @ 1:40
3x25 SPRINT @ :20
1x25 recovery @ :60]
300 IM (kick/drill/swim by 25)
4x100 @ 1:50 (start from ZERO, sprint 25, easy 75)
200 cool down
*4400 Total*

B:
6x125 @ 2:30 (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull @ 2:00
3x25 SPRINT @ :30
1x25 recovery @ :60]
300 choice (kick/drill/swim by 25)
200 cool down
*3400 Total*

C:
6x125 w/:30 seconds rest (50 easy, 25 FAST, 50 easy)
50 recovery
300 choice (kick/drill/swim by 25)
4 x [100 easy pull w/:15 rest
1x25 SPRINT w/:05 seconds rest
1x25 SPRINT w/:30 seconds rest]
100 cool down
*2600 Total*

Tuesday, August 16

500 choice
5 x 100 odd #s swim/even #s kick

Main set: (15-20 sec rest bw each)
2 x 200 pull (build #1/ascend #2)
3 x 100 (25 fast/25 ez)
4 x 50 (25kick/25 sprint)
4 x 25 all Sprint!

2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins

Monday, August 15

A:
500 warm up
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (3 breaths, 2 breaths, 1, 0, repeat)
3x300 pull @ 4:30 (descend by 100)
5x200 @ 3:20 (100 IM/100 free)
3x300 @ 5:00 (100 swim/50 kick, repeat)
4x200 @ 3:00 (ascend time 1-4)
200 cool down
*4900 Total*

B:
500 warm up
300 (kick/drill/swim by 25)
8x25 @ :40 (4 breaths, 3 breaths, 2, 1, repeat)
3x200 pull @ 3:30 (descend by 50)
5x150 @ 3:20 (free/non-free/free by 50)
6x100 @ 2:00 (ascend time 1-3,4-6)
4x150 @ 3:15 (50 kick/100 swim)
200 cool down
*3700 Total*

C:
400 warm up
300 (kick/drill/swim by 25)
6x25 w/:15 rest (breathing every 5 or 7 strokes)
3x200 pull w/:30 rest (descend by 50)
4x150 w/:20 rest (free/non-free/free by 50)
4x150 w/:20 rest (50 kick/100 swim)
100 cool down
*2700 Total*