Thursday, June 28

Warm-up:
200 Swim/200 Drill/200Kick
16 x 25 (on :40)
1-4 Kick
5-8 Swim
9-12 IM Kick
13-16 IM Swim

3 x 200 Pull All 90% effort!! (30 sec rest b/w each record time)

100 ez

15 min timed swim (count laps)

6 x 100 (15 sec rest b/w each)
-1 Swim/1 Kick

200 choice

Wednesday, June 27

A:
500 warm up (75 swim/25 kick)
8x50 @ :55 (kick HARD on wall between intervals)
5x100 swim @ 1:30
4x100 swim @ 1:25
3x100 swim @ 1:20
2x100 swim @ 1:15
100 easy/recovery
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
4 x [50 easy @ :60
     2x50 @ :40 (FAST!)
     4x25 @ :20 (FAST!)]
400 cool down (25 kick/25 drill/50 swim)
*4400 total*

B:
500 warm up (75 swim/25 kick)
8x50 @ :60 (kick HARD on wall between intervals)
3x100 swim @ 2:00
3x100 swim @ 1:55
3x100 swim @ 1:50
3x100 swim @ 1:45
50 easy recovery
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
4 x [50 easy @ 1:10
     6x25 @ :30 (FAST!)]
200 cool down
*3500 total*

B:
500 warm up (75 swim/25 kick)
6x50 w/:10 rest (build each 50)
3 x [100 swim easy w/:10 rest
     2x100 swim FAST! w/:10 rest)
4x100 pull w/:15 rest (3/5 breathing pattern by 50)
100 cool down
*2200 total*

Tuesday, June 26

Warm-up:
10 x 100 w/ Fins (on 1:30/1:40/1:50)
-2 Swim/2 Kick

Pre-Set:
8 x 50 (on 1:00-1:20)
-Start with a dive, swim a 25/climb out Dive in Swim back

5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00

Main Set:
6 x 125 (on 2:00-2:30...if cannot make interval do 75s or 100s always starting with 25 kick then swim the last laps)
-50 kick/75 build

16 x 25 (on :50-1:00)
1-4 5 Burpees/25 Swim
5-8 10 Jumping Jacks/25 Swim
9-12 5 squat jumps/25 Swim
13-16 10 bicycle abs

Warm-down:
100

Monday, June 25

A:
600 warm up (200 free/100 IM drill, repeat)
6x75 @ 1:20 (free/non-free/free)
3 x [300 pull @ 4:30
     3x150 swim @ 2:10]
8x75 @ 1:20 (back/breast/free)
6x125 @ 2:00 (50 kick/75 swim)
200 cool down
*4650 total*

B:
600 warm up (200 free/100 drill, repeat)
6x75 @ 1:40 (free/non-free/free)
2 x [300 pull @ 5:30
     3x150 swim @ 2:45]
6x75 @ 1:40 (free/non-free/free)
200 cool down
*3750 total*

C:
600 warm up (200 free/100 drill, repeat)
6x75 w/:15 rest (free/non-free/free)
2 x [300 pull w/:20 rest
     3x100 swim w/:15 rest]
200 cool down
*2450 total*