Wednesday, August 15

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
3 x [200 pull @ 3:00 (smooth)
     3x100 swim @ 1:15 (strong!)]
100 easy recovery
400 (50 dolphin kick on your back/50 swim)
3 x [100 pull @ 1:30
     4x25 @ :30 (SPRINT!!)]
6x75 @ 1:15 (back/breast/free by 25)
300 cool down (50 Frog/100 swim, repeat)
*4400 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
3 x [200 pull @ 3:30 (smooth)
     3x100 swim @ 1:50 (strong!)]
100 easy recovery
3 x [100 pull @ 2:00
     2x25 @ :40 (SPRINT!!)]
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
6x75 w/:15 rest (kick/drill/swim by 25)
3 x [200 pull w/:20 rest (smooth)
     3x100 swim w/:15 rest (strong!)]
300 cool down (50 Frog/100 swim, repeat)
*2600 Total*

Monday, August 13

A:
200 swim/200 pull/200 kick/200 swim
4x300 @ 5:00 (100 IM/50 free, repeat)
6x200 pull @ 2:50 (descend 1-3, 4-6)
4x300 @ 6:00 (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*4700 total*

B:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull @ 2:45 (descend 1-3, 4-6)
3x300 w/:30 rest (50 kick/100 swim, repeat)
300 cool down (50 Frog/100 swim, repeat)
*3800 total*

C:
200 swim/200 pull/200 kick/200 swim
3x300 w/:30 rest (100 free/50 non-free, repeat)
6x150 pull w/:20 rest (descend 1-3, 4-6)
100 cool down
*2700 total*