Friday, September 7

A:
200 swim/200 kick/200 pull/200 swim
4x50 @ :55 (25 scull/25 swim)
4x50 @ :50 (25 Tarzan Drill/25 swim)
4x50 @ :50 (25 dolphin dive/25 swim)
4 x [3x50 @ :45 (FAST!)
      1x150 @ 2:15 pull/smooth]
400 IM (25 kick/25 drill/25 swim/25 freestyle)
3 x [4x50 @ :50 IM switch (FAST!)
      1x200 @ 3:00 pull/smooth]
300 cool down
*4500 total*

B:
200 swim/200 kick/200 pull/200 swim
4x50 @ 1:10 (25 scull/25 swim)
4x50 @ :60 (25 Tarzan Drill/25 swim)
4x50 @ :60 (25 dolphin dive/25 swim)
3 x [3x50 @ :55 (FAST!)
      1x150 @ 3:00 pull/smooth]
300 choice (25 kick/25 drill/25 swim)
2 x [4x50 @ :60 (25 non-free/25 free)
      1x200 @ 4:00 pull/smooth]
200 cool down
*3600 total*

C:
200 swim/200 kick/200 pull/200 swim
4x50 w/:15 rest (25 scull/25 swim)
4x50 w/:15 rest   (25 Tarzan Drill/25 swim)
4x50  w/:15 rest   (25 dolphin dive/25 swim)
3 x [3x50 w/:10 rest (FAST!)
      1x150 w/:30 rest pull/smooth]
200 cool down
*2500 total*

Wednesday, September 5

A:
500 warm up
6x50 kick @ 1:10
4x200 @ 3:15 (100 free/100 IM)
5x50 kick @ :60
4x200 swim @ 2:50 (descend 1-4)
4x50 kick @ :50
4x200 pull @ 2:40 (all strong)
3x50 kick @ 1:30 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*4100 Total*

B:
500 choice warm up
5x50 kick @ 1:20
5x200 swim @ 3:45 (descend 1-5)
4x50 kick @ 1:20
5x200 pull @ 3:30 (descend 1-5)
3x50 kick @ 1:20 (RACE!)
300 cool down (50 Frog/100 swim, repeat)
*3400 Total*

C:
400 choice warm up
4x50 kick w/:20 sec rest
3x200 swim w/:20 rest (descend 1-3)
3x50 kick w/:15 rest
3x200 pull w/:20 rest (descend 1-3)
2x50 kick w/:20 rest (FAST!)
300 cool down (50 Frog/100 swim, repeat)
*2400 Total*