Friday, June 22

**LCM**

A:
500 choice warm up
4x100 @ 2:30 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:10 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:00 (descend stroke count 1-4, 5-8)
4x100 @ 2:10 (IM order: 25 kick/50 drill/25 swim)
5x100 @ 1:55 (IM Swim)
5x100 @ 1:40 (freestyle swim)
4x50 @ :60 (w/2 paddles, grasping TOPS of paddles)
4x50 @ :60 (w/1 paddle, catch up drill)
4x100 @ 1:40 (freestyle pull)
200 cool down
*4100 Total*

B:
500 choice warm up
4x100 @ 3:00 (w/pull buoy between ankles: 50 sculling/50 swim)
8x50 @ 1:20 (6/3/6 drill & kick hard on wall until start of next 50)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x100 @ 2:15 (50 drill/50 swim)
4x100 @ 2:15 (50 non-free/50 free)
4x100 @ 2:00 (Swim)
4x100 @ 2:00 (pull)
200 cool down
*3500 Total*

C:
400 choice warm up
6x50 w/:30 sec rest (w/pull buoy between ankles: 25 sculling/25 swim)
6x50 w/:15 rest (6/3/6 drill & kick hard on wall for :15 seconds)
6x50 w/:20 rest (descend stroke count 1-6!)
4x100 w/:15 rest (freestyle Swim)
4x100 w/:15 rest (pull freestyle)
100 cool down
*2200 Total*

Wednesday, June 20

**LCM**

A:
600 warm up (200 swim/100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 swim/50 swim build)
4x50 @ :60 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
500 pull (3/5 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 free)
4x200 @ 3:30 (100 IM/100 free)
200 cool down
*4000 Total*

B:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
300 choice (25 kick/25 drill/25 swim, repeat)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 non-free, repeat)
4x100 @ 2:30 (25 kick/25 swim/50 swim build)
4x50 @ 1:10 (25 FAST!/25 easy)
4 x [150 RACE!! From a dive, as fast as possible!
     50 easy recovery
     2:00 rest]
400 pull (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

Monday, June 18

*LCM*

A:
600 warm up (200 swim/100 kick/repeat)
4x50 @ :60 (catch up drill with stick)
4x50 @ 1:10 (kick with board)
4x50 @ :55 (sailboat drill with board)
6x50 @ :50 pull (build)
300/200/100/100/200/300 pull @ 1:35 base
300/200/100/100/200/300 swim @ 1:40 base
300 cool down (25 kick/25 drill/50 swim)
*4200 total*

B:
600 warm up (200 swim/100 kick/repeat)
4x50 @ 1:10 (catch up drill with stick)
4x50 @ 1:30 (kick with board)
4x50 @ 1:10 (sailboat drill with board)
6x50 @ :60 pull (build)
100/200/300/200/100 pull @ 1:55 base
100/200/300/200/100 swim @ 2:00 base
300 cool down (25 kick/25 drill/50 swim)
*3600 total*

C:
600 warm up (200 swim/100 kick/repeat)
4x50 w/:15 rest (catch up drill with stick)
4x50 w/:15 rest (kick with board)
4x50 w/:15 rest (sailboat drill with board)
6x50 pull w/:15 rest (build)
100/200/300 pull w/:20 rest
100/200/300 swim w/:20 rest
100 cool down
*2800 total*