Friday, September 21

Everyone:
300 swim
300 kick/swim by 25
300 non-free/free by 50

A:
6x75 @ 1:20 (25 right arm/25 left arm/25 swim)
4 x [50 swim @ :40
     100 swim @ 1:20
     150 swim @ 2:00
     (extra :30 rest after 2 rounds of set)]
12x25 @ :30 (3/2/1/0 breaths per 25, repeat)
6x75 @ 1:45 (25 Frog drill/25 SPRINT/25 easy)
600 pull (100 free/50 back)
200 cool down
*4100 Total*

B:
6x75 @ 2:00 (25 right arm/25 left arm/25 swim)
3 x [50 swim @ :55
     100 swim @ 1:50
     150 swim @ 2:45
     (extra :30 rest after 2 rounds of set)]
12x25 @ :45 (3/2/1 breaths per 25, repeat)
6x75 @ 2:30 (25 Frog drill/25 SPRINT/25 easy)
200 cool down
*3500 Total*

C:
6x75 w/:20 rest (25 right arm/25 left arm/25 swim)
2 x [50 swim w/:10 rest
     100 swim w/:10 rest
     150 swim w/:10 rest]
4x75 w/:30 rest (25 Frog drill/25 SPRINT/25 easy)
200 cool down
*2400 Total*

Monday, September 17

A:
400 swim, 300 pull, 200 kick, 100 IM drill
8x100 swim (4 @ 1:30, 4 1:20)
8x100 IM (4 @ 1:45, 4 @ 1:35)
8x100 pull (4 @ 1:25, 4 @ 1:15)
50 easy
8x100 swim w/fins (4 @ 1:20, 4 @ 1:10)
200 cool down
*4400 Total*

B:
400 swim, 300 pull, 100 kick
8x100 swim (4 @ 2:00, 4 1:50)
8x100 pull (4 @ 1:55, 4 @ 1:45)
50 easy
8x100 swim w/fins (4 @ 1:50, 4 @ 1:40)
200 cool down
*3450 Total*

C:
300 swim, 200 pull, 100 kick
5x100 swim w/:15 sec rest (descend 1-5)
5x100 pull w/:15 sec rest (descend 1-5)
5x100 w/fins w/:15 rest (descend 1-5)
200 cool down
*2300 Total*