Friday, September 9

A:
500 choice warm up
6x125 @ 2:15 (kick/drill/easy swim/medium/fast by 25)
20x50 (fast @ :40, easy @ :60) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez/5 fast/1ez)
600 pull (4x:50 easy/50 medium/50 strong)
6x100 w/fins @ 1:40 (50 FAST kick/50 easy swim)
9x75 @ 1:10 (free/IM order/free by 25)
200 cool down
*4300 Total*

B:
500 choice warm up
6x125 @ 2:45 (kick/drill/easy swim/medium/fast by 25)
14x50 (fast @ :50, easy @ 1:20) (1 fast/1ez/2 fast/1ez/3 fast/1ez/4 fast/1ez)
450 pull (3x:50 easy/50 medium/50 strong)
4x100 w/fins @ 2:00 (50 FAST kick/50 easy swim)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3400 Total*



C: 400 choice warm up
4x125 w/:30 seconds rest (kick/drill/easy swim/medium/fast by 25)
12x50 w/:15 seconds rest (2 fast/1ez/repeat x 4)
300 pull (2x:50 easy/50 medium/50 strong)
4x100 w/fins w/:20 rest (50 FAST kick/50 easy swim)
4x75 w/:15 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

Wednesday, September 7

All Groups:
10 minute choice warm up

A:
16x50 (4 descend stroke count @ :55, 4 descend time @ :50, repeat)
3 x [400 pull @ 6:00 (50 smooth, 50 strong)
4x100 swim @ 1:30 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
4x150 @ 2:20 (75 IM, 75 free)
200 cool down
*4500 Total*
B:
12x50 @ :60 (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull @ 6:00 (50 smooth, 50 strong)
3x100 swim @ 2:00 (1st and 4th 25 FAST! middle 50 is easy)]
50 easy recovery
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3500 Total*
C:
12x50 w/:15 sec rest (4 descend stroke count, 4 descend time, 4 descend stroke count)
3 x [300 pull w/:30 seconds rest (50 smooth, 50 strong)
3x100 swim w/:20 sec rest (1st and 4th 25 FAST! middle 50 is easy)]
100 cool down
*2900 Total*