Wednesday, July 10

A:
500 choice/400 pull/300 IM (kick/drill/swim)/200 kick/100 Tarzan drill
20x25 (1 FAST! @ :20/1 ez @ :30/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :40/1 ez @ :60/2 FAST!/1 ez/3 FAST!...etc)
500 pull (250 smooth, 250 strong)
5x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4450 total*

B:
400 choice/300 pull/300 (kick/drill/swim)/100 Tarzan drill
20x25 (1 FAST! @ :30/1 ez @ :40/2 FAST!/1 ez/3 FAST!...etc)
300 pull (NO walls)
14x50 (1 FAST! @ :50/1 ez @ 1:10/2 FAST!/1 ez/3 FAST!...etc)
300 pull (150 smooth, 150 strong)
300 (50 kick/100 swim)
100 cool down
*3300 total*

C:
300 choice/300 pull/300 (kick/drill/swim)
12x25 w/:10 rest (2 FAST!/1 easy, repeat)
300 pull (NO walls)
9x50 w/:20 rest (2 FAST!/1 easy, repeat)
300 (50 kick/100 swim)
100 cool down
*2350 total*

Monday, July 8

A:
800 (200 swim/200 pull, repeat)
6x50 kick @ :60
600 pull
6x50 @ :55 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ :60 (25 sculling/25 Tarzan)
400 swim (get out & dive back in at each 100 wall)
6x50 fins @ :50 (25 underwater kick/25 swim)
300 swim (NO Walls)
6x50 @ :60 (low buoy drill)
200 cool down
*4600 total*

B:
600 (200 swim/200 pull, repeat)
6x50 kick @ 1:20
400 pull
6x50 @ 1:10 (25 non-free/25 free)
100 easy swim
500 FAST!! for time!
200 easy recovery swim
6x50 @ 1:15 (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
6x50 fins @ :60 (25 underwater kick/25 swim)
300 swim (NO Walls)
*3600 total*

C:
400 (200 swim/200 pull)
4x50 kick w/:15 rest
300 pull
4x50 w/:10 rest(25 non-free/25 free)
100 easy swim
500 FAST!! for time!
100 easy recovery swim
4x50 w/:15 rest (25 sculling/25 Tarzan)
300 swim (get out & dive back in at each 100 wall)
200 cool down (NO walls)
*2500 total*