Friday, August 3

**LCM**

A:
500 choice warm up
8x50 kick @ 1:10
8x50 @ :60 (25 Tarzan drill/25 swim)
4x200 swim @ 3:10 (No Walls/Turn @ the T)
3x300 swim w/:30 rest (Draft Packs, rotate every 100)
4x50 w/:15 rest (25 feet-first sculling/25 swim)
6x100 @ 1:45 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*4100 Total*

B:
500 choice warm up
6x50 kick @ 1:30
6x50 @ 1:15 (25 Tarzan drill/25 swim)
4x200 swim @ 4:10 (No Walls/Turn @ the T)
4x50 w/:15 rest (25 scull /25 swim)
6x100 @ 2:15 (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*3000 Total*

C:
400 choice warm up
4x50 kick w/:20 rest
4x50 w/:15 rest (25 Tarzan drill/25 swim)
4x200 swim w/:30 rest (No Walls/Turn @ the T)
4x100 w/:15 rest (50 free/50 non-free)
300 cool down (50 Frog-on-a-Lilypad/100 swim/repeat)
*2300 Total*

Wednesday, August 1

**LCM**

A:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out @ 2:30
14x50 @ :45/:60 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 @ 3:00 (kick/drill/swim by 50)
3x300 w/:30 rest (Indian Swims...see "Terms and Definitions" page for details)
4x50 @ :60 (Catch-up drill with stick or single paddle)
4x50 @ :60 (25 free/25 non free)
200 cool down
*4000 Total*

B:
600 warm up (200 free/100 non-free, repeat)
4 x Down/Over/Out w/:30 rest
14x50 @ :60/1:15 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy)
4x150 w/:20 rest (kick/drill/swim by 50)
4x50 @ 1:15 (Catch-up drill with stick or single paddle)
4x50 @ 1:15 (25 free/25 non free)
200 cool down
*3100 Total*

C:
600 warm up (200 free/100 non-free, repeat)
3 x Down/Over/Out w/:30 rest
12x50 w/:15 rest (2 fast, 1 easy, repeat)
4x50 w/:15 rest (Catch-up drill with stick or single paddle)
4x50  w/:15 rest (25 free/25 non free)
100 cool down
*2300 Total*

Monday, July 30

**LCM**

A:
900 warm up (200 swim/50 kick/50 drill, repeat)
5x200 swim @ 3:20
6x150 @ 3:00 (50 kick/100 swim)
8x100 pull @ 1:25 or 1:30
10x50 swim @ :60 (only 3 breaths per 50m)
200 cool down
*4300 Total*

B:
900 warm up (200 swim/50 kick/50 drill, repeat)
4x200 swim @ 4:00
4x150 @ 3:45 (50 kick/100 swim)
6x100 pull @ 2:00
6x50 swim @ 1:10 (only 4 breaths per 50m)
200 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill, repeat)
3x200 swim w/:30 rest
4x150 w/:20 rest (50 kick/100 swim)
4x100 pull w/:15 rest
100 cool down
*2300 Total*