Friday, June 7

A:
10 minute choice warm up (include a 200 kick)
4x150 @ 2:40 (50 Shark Drill/100 IM)
4x300 swim @ 4:30 (50 fast/50 easy)
6x100 @ 1:50 (25 dolphin kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :50 (1 kick/1 FAST!/1 easy, repeat)
4x200 pull @ 3:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~4300 total*

B:
10 minute choice warm up (include a 150 kick)
4x150 @ 3:00 (50 Shark Drill/100 swim)
3x300 swim @ 6:00 (50 fast/50 easy)
3x100 @ 2:20 (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins @ :60 (1 kick/1 FAST!/1 easy, repeat)
3x200 pull @ 4:30 (25 Scull/75 build to FAST!, repeat)
200 cool down
*~3400 total*

C:
10 minute choice warm up (include a 100 kick)
4x150 w/:15 rest (50 Shark Drill/100 swim)
2x300 swim w/:30 rest (50 fast/50 easy)
3x100 w/:20 rest (25 kick on back/50 swim/25 Fingertip Drag)
6x50 w/fins w/:15 rest (1 kick/1 FAST!/1 easy, repeat)
200 cool down
*~2400 total*

Wednesday, June 5

A:
600 NO walls/400 Pull/200 Kick
3 x [200 pull @ 2:45
     2x150 swim @ 2:15 (50 easy/100 FAST!)
     3x100 IM @ 1:45 (descend 1-3)
     4x50 kick @ 1:15 (all FAST!)
300 cool down
*4500 total*

B:
500 NO walls/400 Pull/200 Kick
3 x [200 pull @ 3:45
     2x150 swim @ 3:00 (50 easy/100 FAST!)
     4x50 kick @ 1:30 (all FAST!)
300 cool down
*3500 total*

C:
400 NO walls/300 Pull/100 Kick
2 x [200 pull w/:20 rest
     2x150 swim w/:20 rest (50 easy/100 FAST!)
     4x50 kick w/:15 rest (25 FAST!/25 easy)
200 cool down
*2400 total*

Monday, June 3

A:
400 choice/300 pull/200 IM/100 kick
8 x [4x25 kick @ :30 (IM order)
     1x100 IM @ 1:40]
5x75 @ 1:20 (25 drill/50 build)
5x75 @ 1:20 (25 non-free/50 swim)
4x150 pull @ 2:05 (50 easy/50 medium/50FAST!)
10x25 w/fins @ :30 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*4500 Total*

B:
400 choice/300 pull/200 non-free/100 kick
5 x [4x25 kick @ :40
     1x100 swim @ 1:45]
4x75 @ 1:45 (25 drill/50 build)
4x75 @ 1:45 (25 non-free/50 swim)
4x100 pull @ 1:50 (50 easy/50 FAST!)
8x25 w/fins @ :40 (odds: underwater kick, evens: swim)
300 cool down (50 kick/100 swim)
*3500 Total*

C:
300 choice/200 pull/100 kick
4 x [4x25 kick w/:10 rest
     1x100 swim w/:10 rest]
4x75 w/:15 rest (25 non-free/50 build)
4x100 pull w/:20 rest (50 easy/50 FAST!)
300 cool down (50 kick/100 swim)
*2400 Total*