Friday, September 14

A:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :30 (descend stroke count 1-4, descend time 5-8, repeat)
6x50 w/fins @ :50 (25 underwater kick/25 swim)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
6x150 @ 2:20 (50 free/50 IM order/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
16x25 @ :30 (IM order, freestyle is SPRINT from a dive w/extra :30 rest)
400 pull cool down (3/5 breathing pattern by 50)
*3800 Total*

B:
600 warm up (200 swim/100 choice, repeat)
16x25 @ :40 (descend stroke count 1-4, descend time 5-8, repeat)
500 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 @ 3:00 (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
12x25 swim @ :30 (every 4th is SPRINT from a dive w/extra :30 rest)
300 pull cool down (3/5 breathing pattern by 50)
*3000 Total*

C:
600 warm up (200 swim/100 choice, repeat)
8x25 w/:10 rest (descend stroke count 1-4, descend time 5-8)
400 swim (get out every 100y and do 5 GOOD push-ups on the pool deck)
4x150 w/:20 rest (50 free/50non-free/50 free)
6 min kick (:30 easy/:30 hard/:30 easy/:30 vertical, repeat)
8x25 swim w/:10 rest (every 4th is SPRINT from a dive w/extra :30 rest)
200 pull cool down (3/5 breathing pattern by 50)
*2400 Total*

Thursday, September 13

200 swim
200 pull

4-6 x 75 w/:15 rest (25 Tarzan drill/50 swim)

2-4 x 300 w/:30 rest (100 swim/50 kick, repeat)

3-5 x 150 w/:20 rest (50 free/50 non-free/50 free)

200 easy cool down

Wednesday, September 12

A:
500 warm up
6x75 @ 1:20 (kick/drill/swim by 25)
2 x [6x50 @ :50 (25 FAST/25 easy)
      300 swim w/no walls (Turn at the "T")]
400 IM (kick/drill/swim/free by 25)
8x25 @ :30 (IM order, first 4 strokes off the wall are FAST!)
4x200 @ 3:10 (100 IM/100 free)
6x100 pull @ 1:25 (3/5 by 50)
4x50 @ :55 (25 Tarzan drill/25 swim)
*4400 Total*

B:
500 warm up
6x75 @ 1:45 (kick/drill/swim by 25)
2 x [5x50 @ :60 (25 FAST/25 easy)
      250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
6x25 @ :40 (first 4 strokes off the wall are FAST!)
4x150 @ 3:00 (50 non-free/100 free)
4x50 @ :55 (25 Tarzan drill/25 swim)
*3300 Total*

C:
400 warm up
6x75 w/:15 rest (kick/drill/swim by 25)
5x50 w/:10 rest (25 FAST/25 easy)
250 swim w/no walls (Turn at the "T")]
300 swim (free/non-free by 50)
4x25 w/:10 rest (first 4 strokes off the wall are FAST!)
3x150 w/:30 rest (50 non-free/100 free)
4x50 w/:15 rest (25 Tarzan drill/25 swim)
*2500 Total*

Monday, September 10

A:
600 warm up (200 swim/100 kick, repeat)
4x50 @ :55 (descend stroke count)
4x50 @ :60 (kick/swim by 25)
4x50 @ :50 (descend time 1-4)
4 x [300 pull @ 4:15
      3x100 swim @ 1:20
      extra :30 rest]
4x150 @ 2:30 (100 free/50 non-free)
200 choice cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
4x50 @ 1:05 (descend stroke count)
4x50 @ 1:10 (kick/swim by 25)
4x50 @ :60 (descend time 1-4)
3 x [300 pull @ 5:30
      3x100 swim @ 1:50
      extra :30 rest]
2x150 @ 3:15 (100 free/50 non-free)
200 choice cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:10 rest (descend stroke count)
4x50 w/:10 rest (kick/swim by 25)
4x50  w/:10 rest (descend time 1-4)
2 x [300 pull w/:30 rest
      3x100 swim w/:10 rest
      extra :30 rest]
100 choice cool down
*2500 Total*