Friday, June 15

**LCM**

A:
500 warm up
16x50 @ :60 (4: descend stroke count, 4: descend time, repeat)
3 x [400 pull w/:30 rest
4x100 swim @ 1:25 or 1:30]
400 cool down (25 kick/25 drill/50 swim)
*4100 Total*

B:
500 warm up
16x50 @ 1:10 (4: descend stroke count, 4: descend time, repeat)
3 x [300 pull w/:30 rest
3x100 swim @ 1:55 or 2:00]
200 cool down (25 kick/25 drill/50 swim)
*3300 Total*

C:
500 warm up
8x50 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [200 pull w/:30 rest
2x100 swim w/:15 rest]
200 cool down (25 kick/25 drill/50 swim)
*2300 Total*

Wednesday, June 13

**LCM**

A:
600 warm up (100 swim/50 kick, repeat)
12x50 @ 1:10 (IM order, 25 drill/25 swim)
12x25 @ :30 (freestyle, 2 easy, 1 FAST!)
16x100 @ 2:00 (4x: 1 easy free, 1 FAST IM, 1 easy free, 1 FAST FREE!)
6x150 @ 2:45 pull (5/3/5 breathing pattern by 50)
200 cool down
*4200 Total*

B:
600 warm up (100 swim/50 kick, repeat)
10x50 @ 1:20 (25 drill/25 swim)
12x25 @ :45 (2 easy, 1 FAST!)
12x100 @ 2:15 (1 easy, 1 FAST!)
6x100 @ 2:10 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
600 warm up (100 swim/50 kick, repeat)
8x50 w/:20 sec rest (25drill/25 swim)
16x50 w/:20 sec rest (2 easy, 1 FAST!)
5x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 cool down
*2400 Total*