Wednesday, July 31

A:
300 swim
300 pull
300 IM (kick/drill/swim)
5 x [50 kick @ :60
      50 drill @ :50
      100 build @ 1:30]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
20x50 pull (5 as DPS @ :50, 5 easy @:50, 5 build @ :45, 5 FAST! @ 1:00
100 easy/recovery
400 w/fins (50 dolphin kick on back/50 swim, repeat)
200 cool down
*4100 total*

B:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick @ 1:15
      50 drill @ 1:05
      100 build @ 2:00]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
12x50 pull (4 as DPS @ :60, 5 build @ :55, 5 FAST! @ 1:15
100 easy/recovery
300 w/fins (50 dolphin kick on back/50 swim, repeat)
100 cool down
*3100 total*

C:
300 swim
300 pull
300 kick/drill/swim by 25
3 x [50 kick w/:15 rest
      50 drill w/:15 rest
      100 build w/:15 rest]
10 minutes "Buddy 25s" (Swimmer A: Vertical kick in middle of pool, Swimmer B: Swims to wall and back, switch places, continous)
200 cool down
*2200 total*

Monday, July 29

A:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
15x50 @ :55 (2 Drill/1 Build)
8x75 (25Kick/25Drill/25Build) @ 1:20 (#1-4 IM, #5-8 Free)
3x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 100
#2 Swim 100ez/100mod/100fast
#3 Pull Breathe every 3/5 by 100
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
400 w/Fins (100 Swim/100 Kick, repeat)
*4100 total*

B:
600 (100 Swim/50 Kick)
3x200 w/:15 rest (100 Drill/100 Build)
12x50 @ 1:10 (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) @ 1:45
2x300 @ :15 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
6x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*3100 total*

C:
300 (100 Swim/50 Kick)
2x200 w/:15 rest (100 Drill/100 Build)
9x50 w/;10 rest (2 Drill/1 Build)
4x75 (25Kick/25Drill/25Build) w/:20 rest
2x300 w/:20 sec rest
#1 Pull Breathe every 3/5 by 50
#2 Swim 100ez/100mod/100fast
3x50 @ :10 sec rest (#1-3 25 Feet First/25 Swim, #4-6 25 Tarzan/25 Swim)
100 cool down
*2300 total*