Wednesday, August 24

A:
800 warm up (200 free/200 IM drill/swim, repeat)
6x50 kick (choice) @ 1:10
4x150 pull (buoy only) @ 2:30
5x50 kick (free) @ :60
4x150 pull @ 2:20
4x50 kick (free) @ :55
4x150 pull @ 2:10
3x50 kick (FAST!) @ :50
4x150 pull @ 2:05
2x50 kick (FAST!, RACE!) on 2:00
200 cool down
*4400 Total*

B:
600 warm up (100 free/50 non-free, repeat)
5x50 kick (choice) @ 1:30
4x150 pull (buoy only) @ 3:00
4x50 kick (free) @ 1:20
4x150 pull @ 2:50
3x50 kick @ 1:15
4x150 pull @ 2:40
2x50 kick (FAST! RACE!) on 2:00
200 cool down
*3300 Total*

C:
600 warm up (100 free/50 non-free, repeat)
5x50 kick w/:20 sec rest (fins are optional on all kicking sets)
3x200 pull w/:30 rest
4x50 kick w/:20 rest
3x200 pull w/:30 rest
2x50 kick (FAST!!) on 2:00
100 cool down
*2500 Total*

Monday, August 22

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
16x50 @ :50 (2 drill/1 build/1 FAST!)
100 @ 1:30, 200 @ 2:50, 300 @ 4:10, 400 @ 5:30 (all pull)
:60 extra rest
400 @ 5:30, 300 @ 4:10, 200 @ 2:50, 100 @ 1:30 (all swim)
50 easy recovery
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
2x100 @ 1:20 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
4x50 @ :40 FAST swim
200 @ 3:30 (easy pull, 3/5 breathing pattern by 25)
8x25 @ :20 FAST swim
200 cool down
*5000 Total*

B:
12x50 @ :60 (2 drill/1 build/1 FAST!)
100 @ 2:00, 200 @ 3:50, 300 @ 5:40 (all pull)
:60 extra rest
300 @ 5:40, 200 @ 3:50, 100 @ 2:00 (all swim)
50 easy recovery
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
2x100 @ 1:50 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
4x50 @ :55 FAST swim
200 @ 4:00 (easy, 3/5 breathing pattern by 25)
8x25 @ :30 FAST swim
200 cool down
*3850 Total*

C:
8x50 w/:20 rest (2 drill/1 build)
100, 200, 300 w/:15-:30 seconds rest (all pull)
300, 200, 100 w/:15-:30 seconds rest (all swim)
100 cool down
*2500 Total*