Friday, July 6

A:
600 warm up (100 swim/50 kick, repeat)
12x50 @ :50 (1 drill, 2 build, 1 FAST!, repeat)
4 x [75 (Dive & Sprint!) @ :60
     2x75 (moderate effort) @ :60
     1x25 (easy recovery) @ :60]
4x150 pull @ 2:10 (3/5/7 breathing pattern by 50)
4 x [75 (Dive & Sprint!) @ :60
     3x50 (moderate effort) @ :40
     1x25 (easy recovery) @ :60]
4x125 @ 2:00 (free/fly/back/breast/free by 25)
200 cool down
*4500 Total*

B:
600 warm up (100 swim/50 kick, repeat)
12x50 @ :60 (1 drill, 2 build, 1 FAST!, repeat)
4 x [75 (Dive & Sprint!) @ 1:20
     2x75 (moderate effort) @ 1:20
     1x25 (easy recovery) @ 1:20]
4x150 pull @ 2:45 (3/5/7 breathing pattern by 50)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3500 Total*

C:
600 warm up (100 swim/50 kick, repeat)
12x50 w/:15 rest (1 drill, 2 build, 1 FAST!, repeat)
3 x [75 (Dive & Sprint!) w/:15 rest
     2x75 (moderate effort) w/:15 rest
     1x25 (easy recovery) w/:60 rest ]
5x100 pull w/:15 rest (3/5 breathing pattern by 50)
200 cool down
*2600 Total*

Thursday, July 5

Warm-up:
400 Choice Swim
200 Choice Kick

Main Set:
4 x 50 Swim (on 1:00-1:20) 1 ez/1 Fast
4 x 75 Swim (on 1:20-1:40) 1 ez/1 Fast
4 x 100 Swim (on 1:40-2:15) 1 ez/1 Fast
4 x 150 Pull (on 2:30-3:10) 1 ez/1 Fast
4 x 200 Pull (on 3:10-3:30) 1 ez/1 Fast

1 Pushup/25 Swim
2 Pushups/25 Swim
3 Pushups/25 Swim etc… up to 10 pushups/25 Swim

100 Choice ez

Tuesday, July 3

Warm-up:
600 choice

16 x 25 (on :30-:50)
1-4 ez
5-8 mod
9-12 strong
13-16 FAST!

Main Set:
4x [200 Fast from Dive/2 x 50 Swim ez on 1:00]
Or
4x [100 Fast from Dive/2 x 50 swim ez on 1:10-1:20]

400 Pull
-Build each 200

Warm-down:
200 choice