Friday, July 20

A:
10 minute choice warm up
10x50 kick @ :55lcm/:45scy (w/fins) (25 FAST!, 25 easy)
10x50 IM order @ 1:05lcm/:55scy (25 drill/25 swim)
10x50 swim @ :55lcm/:45scy (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
3x100, 2x150, 2x300...all pull (base: 1:30lcm/1:20scy)
1x300, 2x150, 3x100...all swim (base: 1:40lcm/1:30scy)
200 cool down
*4400 total* 

B:
10 minute choice warm up
8x50 kick @ 1:05 w/fins (25 FAST!/25 easy)
8x50 @ 1:15 (25 drill/25 swim)
8x50 swim @ 1:10 (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 @ 1:00, 2x100 @ 2:00, 1x200 @ 3:45, 1x400 w/:30 rest...all pull
1x200 @ 4:00, 2x100 @ 2:00, 4x50 @ 1:00...all swim
200 cool down
*3500 total* 

C:
10 minute choice warm up
6x50 kick w/:15 rest w/fins (25 FAST!/25 easy)
6x50 w/:15 rest (25 drill/25 swim)
6x50 swim w/:15 rest (odds: 25 ez/25 fast; evens: 25 fast/ 25 ez)
4x50 w/:10 rest, 2x100 w/:15 rest, 1x200 w/:30 rest...all pull
1x200 w/:30 rest, 2x100 w/:15 rest, 4x50 w/:10 rest...all swim
100 cool down
*2600 total*

Wednesday, July 18

A:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x100 @ 2:00 (25 kick/25 drill/50 swim)
12x25 @ :40 (odds: easy, evens: FAST!)
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
4x200 pull @ 2:45/scy or 3:00/lcm
50, 100, 150, 200, 150, 100, 50...@ :40/scy or :45/lcm per 50 (swim)
200 cool down
*4100 Total* 

B:
600 warm up (200fr, 100 non-free, repeat)
5x100 @ 2:00 (25 kick/25 drill/50 swim)
8x25 @:45 (odds: easy, evens: FAST!)
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
4x200 pull @ 3:30/scy or 4:00/lcm
50, 100, 150, 100, 50... @ :50/scy or :60/lcm per 50 (swim)
200 cool down
*3200 Total* 

C:
600 warm up (200fr, 100 non-free, repeat)
4x100 w/:20 rest (25 kick/25 drill/50 swim)
8x25 w/:10 rest (odds: easy, evens: FAST!)
50, 100, 150, 100, 50...w/:15 rest (swim)
3x200 pull w/:20 rest
100 cool down
*2300 Total*

Monday, July 16

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x400 w/:20 rest (100 IM, 100 free, repeat)
3x300 pull @ 4:30lcm/4:00scy (descend 1-3)
4x200 swim @ 3:15lcm/2:50scy (descend 1-4)
8x100 swim (odds IM @ 2:00/1:45, evens free @ 1:40/1:25)
200 cool down
*4300 Total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull @ 4:00lcm/3:45scy (descend 1-3)
4x150 swim @ 3:00lcm/2:50scy (descend 1-4)
6x100 @ 2:00lcm/1:55scy (3/5 breathing pattern by 50)
200 cool down
*3400 Total* 

C:
600 warm up (200 swim/200 kick/200 pull)
2x300 w/:30 rest (50 kick, 100 swim)
3x200 pull w/:20 rest (descend 1-3)
4x150 swim w/:20 rest (descend 1-4)
100 cool down
*2500 Total*