Friday, July 26

*Long Course Meters*

A:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/500/400/300/200/100 @ 1:30 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:10 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*4400 total*

B:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/400/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
6x50 drill @ 1:30 (1 Sailboat/1 Catch-up/1 Fist)
300 w/fins (50 Kick/100 swim, repeat)
200 cool down
*3500 total*

C:
200 Choice Swim
200 Pull
200 Choice Swim
200 Kick
6x50 drill w/:15 rest (1 Sailboat/1 Catch-up/1 Fist)
1 x 100/200/300/300/200/100 @ 2:00 per 100 (First 100 is always FAST!, pull second half of ladder)
300 w/fins (50 Kick/100 swim, repeat)
*2600 total*

Wednesday, July 24

A:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :30 (2 Drill/2 Build to FAST!)
2 x [4x25 IM @ :30
      3x50 @ :45 (25 FAST!/25 easy)
      4x100 @ 1:25 (50 FAST!/50 easy)
      5x150 @ 2:15 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~4200 Total*

B:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
16x25 @ :40 (2 Drill/2 Build to FAST!)
2 x [4x25 non-free @ :40
      3x50 @ :60 (25 FAST!/25 easy)
      3x100 @ 2:00 (50 FAST!/50 easy)
      3x150 @ 3:00 (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~3300 Total*

C:
10 min choice swim warm up
6 min kick (:40 easy, :20 HARD!, repeat)
12x25 w/:10 rest (2 Drill/2 Build to FAST!)
4x25 non-free w/:10 rest
4x50 w/:15 rest (25 FAST!/25 easy)
4x100 w/:20 rest (50 FAST!/50 easy)
4x150 w/:30 rest (100 FAST!/50 easy)]
6x25 w/:10 rest (1 feet-first/1 underwater/1 Frog, repeat)
150 cool down
*~2400 Total*

Monday, July 22

A:
400 Choice/300 Pull/200 IM/100 Kick
4 x [2x200 @ 2:40 (1 FAST!, 1 easy)
     3x100 @ 1:20 (2 FAST!, 1 easy)
     4x50 Fast @ :45 (3 FAST!, 1 easy)
     100 backstroke easy/recovery]
*swim rounds #1 & 3; pull round #2; w/fins round #4
200 choice cool down
*5200 Total*

B:
400 Choice/300 Pull/200 non-free/100 Kick
3 x [2x200 @ 4:00 (1 FAST!, 1 easy)
     3x100 @ 2:00 (2 FAST!, 1 easy)
     4x50 Fast @ :60 (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2; w/fins round #3
200 choice cool down
*4200 Total*

C:
300 Choice/200 Pull/100 non-free/100 Kick
2 x [2x200 w/:30 rest (1 FAST!, 1 easy)
     3x100 @ w/:20 rest (2 FAST!, 1 easy)
     4x50 Fast w/:15 rest (3 FAST!, 1 easy)
     100 swim easy/recovery]
*swim round #1; pull round #2
200 choice cool down
*2900 total*