Friday, June 1

**LCM**

A:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:00 (100 free/100 IM/100 free)
8x200 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, etc)
3 x [2x100 swim @ 1:45 (easy)
     4x50 @ :50 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*5100 Total*

B:
900 warm up (3 x 200 swim/100 kick)
4x300 @ 5:30 (100 free/50 non-free, repeat)
6x150 pull @ 3:10 (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
2 x [2x100 swim @ 2:15 (easy)
     4x50 @ :60 FAST! (start 2 yards from wall, in-water-start simulation)]
200 cool down
*4000 Total*

C:
600 warm up (2 x 200 swim/100 kick)
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (rotating FAST 50; #1 - 1st 50 fast, #2 - 2nd 50 fast, #3 - 3rd 50 fast, repeat)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
200 cool down
*3000 Total*

Wednesday, May 30

**LCM**

A:
500 choice warm up
12x50 @ 1:05 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 2:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 1:45 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ :55 (FAST!! with paddles only)
100 easy recovery
6x50 @ 1:05 (25 IM order/25 freestyle)
4x150 @ 3:00 (50 free easy/50 non-free strong/50 free FAST)
200 cool down
*4100 total*

B:
500 choice warm up
10x50 @ 1:15 (25 kick/25 swim build)
300 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 @ 3:15 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 @ 2:10 (FAST!! with paddles only)
300 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 @ 1:10 (FAST!! with paddles only)
100 easy recovery
6x50 1:15 (25 non-free/25 freestyle)
200 cool down
*3200 total*

C:
400 choice warm up
8x50 w/:15 rest (25 kick/25 swim build)
200 pull w/:30 rest (3/5 breathing pattern by 50)
2x150 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
3x100 swim w/:20 rest (FAST!!)
200 pull w/:30 rest (3/5 breathing pattern by 50)
6x50 swim w/:15 rest (FAST!!)
100 cool down
*2400 total*