Friday, August 9

A:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
6x150 pull @ 2:20 (50 shark drill/100 build)
500 swim (5 Pop Ups, 100 swim, repeat)
8x50 w/:10 rest (25 Frog/25 sailboat drill)
5x100 swim @ 1:30 (descend 1-5)
8x25 w/fins w/:15 rest (underwater kick)
300 cool down
*4300 total*

B:
3x500 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x150 pull @ 3:00 (50 shark drill/100 build)
400 swim (5 Pop Ups, 100 swim, repeat)
6x50 w/:10 rest (25 Frog/25 sailboat drill)
4x100 swim @ 2:00 (descend 1-4)
6x25 w/fins w/:15 rest (underwater kick)
200 cool down
*3550 total*

C:
3x300 warm up (#1 swim, #2 pull, #3 50 swim/50 kick)
4x100 pull w/:15 rest (50 shark drill/50 build)
400 swim (5 Pop Ups, 100 swim, repeat)
4x50 w/:10 rest (25 Frog/25 sailboat drill)
3x100 swim w/:20 (descend 1-3)
4x25 w/fins w/:20 rest (underwater kick)
100 cool down
*2400 total*

Monday, August 5

A:
500 (200 swim/50 kick, repeat)
300 Pull
200 Kick
20x25 @ :30 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
8x125 @ 2:05 (25 choice kick/100 IM Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
400 w/Fins (100 Kick/100 Swim, repeat)
10x50 @ :55 (#1-5 25 Drill/25 Build, 6-10 25 non-free/25 Free FAST!)
200 cool down
*4200 Total*

B:
500 (200 swim/50 kick, repeat)
300 Pull
200 Kick
20x25 @ :40 (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
6x125 @ 2:30 (25 kick/100 Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
400 w/Fins (100 Kick/100 Swim, repeat)
200 cool down
*3500 Total*

C:
400 (150 swim/50 kick, repeat)
20x25 w/:10 rest (#1-5 Shark Drill, 6-10 Tarzan, 11-15 Single Arm, 16-20 non-free)
4x125 w/:30 rest (25 kick/100 Swim)
300 Pull (Breathe every 3/5/3 by 100)
300 Swim (NO Walls)
300 w/Fins (100 Kick/100 Swim, repeat)
100 cool down
*2400 Total*