Friday, July 13

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2 x [6x50 @ :45 (descend stroke count 1-6)
     4x75 @ 1:15 (back/breast/free by 25)
     3x100 @ 1:30 (25 sprint!, 75 smooth)]
2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest
     3x100 pull @ 1:20]
2 x [50 @ :60, 100 @ 1:40, 150 @ 2:30 (kick first 25 of each)]
200 cool down
*4600 Total*

B:
600 warm up (200 swim/200 kick/200 pull)
2 x [6x50 @ :60 (descend stroke count 1-6)
     4x75 @ 1:30 (free/non-free/free by 25)
     3x100 @ 1:55 (25 sprint!, 75 smooth)]
2 x [50 "frog-on-a-lily-pad", 250 swim "no walls" w/:30 rest
     3x100 pull @ 1:50]
100 cool down
*3700 Total*

C:
600 warm up (200 swim/200 kick/200 pull)
2 x [6x50 w/:10 rest (descend stroke count 1-6)
     4x75 w/:15 rest (free/non-free/free by 25)
     3x100 w/:20 rest (25 sprint!, 75 smooth)]
100 cool down
*2500 Total*

Monday, July 9

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
8x50 @ :55 (IM Switch)
8x100 swim @ 1:25 (rotating FAST 25)
4x200 pull @ 2:40
4x200 swim @ 2:50
8x100 pull @ 1:25 (rotating FAST 25)
8x25 @ :30 (ascending time 1-8)
*4600 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
6x50 @ 1:05 (non-free/free by 25)
6x100 swim @ 1:55 (descend 1-3, 4-6)
3x200 pull @ 3:45 (negative split)
3x200 swim @ 3:55 (3/5/7/3 breathing pattern by 50)
6x75 pull @ 1:20 (rotating FAST 25)
8x25 @ :40 (ascending time 1-8)
*3500 Total*

C:
600 warm up (200 swim/200 kick/200 pull)
6x50 w/:15 rest (non-free/free by 25)
6x100 swim w/:15 rest (descend 1-3, 4-6)
3x200 pull w/:20 rest (negative split)
6x75 pull w/:15 rest (rotating FAST 25)
100 cool down
*2600 Total*