Saturday, August 25

A:
500 choice
4x150 @ 2:45 (kick/drill/swim by 50)
6x100 @ 1:30 (25 FAST Tarzan Drill/75 smooth swim)
12x125 @ 2:00 3x(2 as fr/fly/bk/br/fr; 2 as swim w/10 pop-ups)
15x50 pull (5 @ :50, 5 @ :45, 5 @ :40)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
500 choice
4x150 @ 3:30 (kick/drill/swim by 50)
5x100 @ 2:00 (25 FAST Tarzan Drill/75 smooth swim)
8x125 @ 2:30 swim w/10 pop-ups
8x50 pull @ :50
300 cool down (50 kick/100 swim, repeat)
*3300 Total*
C:
400 choice
4x150 w/:30 rest (kick/drill/swim by 50)
4x100 w/:20 rest (25 FAST Tarzan Drill/75 smooth swim)
4x125 swim w/10 pop-ups w/:20 rest
6x50 pull w/:10 rest
200 cool down (50 kick/50 swim, repeat)
*2400 Total*

Wednesday, August 22

A:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :30 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :50 (descend stroke count 1-6)
4 x [200 pull @ 3:00 (smooth)
     2x100 swim @ 1:20 (strong)
     2x50 kick @ :55 (fast!)]
6x50 @ :50 (descend stroke count 1-6)
6x125 IM @ 2:00 (free/fly/back/breast/free)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :40 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 @ :60 (descend stroke count 1-6)
3 x [200 pull @ 3:45 (smooth)
     2x100 swim @ 1:45 (strong)
     2x50 kick @ 1:15 (fast!)]
6x50 @ :60 (descend stroke count 1-6)
6x75 IM @ 1:30 (free/non-free/free)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 @ :45 (start in middle of pool, swim into wall FAST, easy back to middle)
6x50 w/:15 rest (descend stroke count 1-6)
2 x [200 pull w/:20 rest (smooth)
     2x100 swim w/:15 rest (strong)
     2x50 kick @ w/:15 rest (fast!)]
6x50 @ :60 (descend stroke count 1-6)
100 cool down
*2500 Total*

Monday, August 20

A:
200 swim/200 kick/200 IM/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:20 per 100
100, 200, 300, 400 swim @ 1:25 per 100
100, 200, 300 IM @ 1:45 per 100
6x50 kick @ 1:00
300 cool down
*4700 Total*

B:
200 swim/200 kick/200 pull/200 swim
100, 200, 300, 400, 500 pull @ 1:50 per 100
100, 200, 300, 400 swim @ 1:55 per 100
6x50 kick @ 1:15
300 cool down
*3900 Total*

C:
200 swim/200 kick/200 pull/200 swim
100, 200, 300 pull w/:20 rest
100, 200, 300 swim w/:20 rest
6x50 kick w/:15 rest
300 cool down
*2600 Total*