Friday, June 8

**LCM*

A:
700 warm up (every 3rd 50 is non-free)
6x50 @ :60 (25 tarzan drill/25 swim)
6x100 @ 1:50 (50 w/somersault every 10 strokes/50 build)
6x150 @ 2:30 (50 free/50 non-free/50 free)
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*4200 Total*

B:
600 warm up (every 3rd 50 is non-free)
6x50 @ 1:10 (25 tarzan drill/25 swim)
5x100 @ 2:15 (50 w/somersault every 10 strokes/50 build)
3x150 @ 3:20 (50 free/50 non-free/50 free)
3x150 pull @ 3:00 (3/5/7 breathing pattern by 50)
3 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
3 x Counter-Clockwise Pool Circumference (descend effort 1-3)
200 cool down
*3400 Total*

C:
500 warm up (every 3rd 50 is non-free)
6x50 w/:10 rest (25 tarzan drill/25 swim)
3x150 w/:20 rest (50 free/50 non-free/50 free)
3x150 pull w/:20 rest (5/3/5 breathing pattern by 50)
2 x Clockwise Pool Circumference (remove lane ropes or swim under them)
:60 rest
2 x Counter-Clockwise Pool Circumference (descend effort 1-3)
100 cool down
*2400 Total*

Wednesday, June 6

**LCM**

A:
400 swim
300 pull
200 kick
100 drill
3 x [2x50 @ :55 (build)
     1x100 @ 1:45 (reverse build)]
3 x [100 easy/recovery @ 1:45
     200 swim @ 3:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4000 total*

B:
400 swim
300 pull
200 kick
10x50 @ 1:05 (25 fast/25 easy)
3 x [100 easy/recovery @ 2:10
     200 swim @ 4:30 (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
200 cool down
*3400 total*

C:
400 swim
300 pull
200 kick
8x50 w/:15 rest (25 fast/25 easy)
2 x [100 easy/recovery w/:15 rest
     200 swim w/:20 rest (3/5 breathing pattern by 50)
     300 swim FAST!! (record your times!) w/:45 rest]
100 cool down
*2600 total*

Monday, June 4

**LCM**

A:
600 warm up (200 swim/100 kick, repeat)
6x50 @ :60 (descend stroke count 1-6)
12x100 swim (3 @ 1:40, 1 @ 1:30, 2 @ 1:40, 2 @ 1:30, 1 @ 1:40, 3 @ 1:30)
6x50 pull @ :55 (descend stroke count 1-6)
12x100 pull (3 @ 1:40, 1 @ 1:25, 2 @ 1:40, 2 @ 1:25, 1 @ 1:40, 3 @ 1:25)
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*4000 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (descend stroke count 1-6)
12x100 swim (3 @ 2:00, 1 @ 1:50, 2 @ 2:00, 2 @ 1:50, 1 @ 2:00, 3 @ 1:50)
6x50 pull @ 1:10 (descend stroke count 1-6)
9x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (descend stroke count 1-6)
9x100 swim w/:20 rest (2 easy, 1 FAST!)
6x100 pull (2 breathing every 5, 1 FAST!, repeat)
100 cool down
*2500 Total*