Wednesday, August 14

A:
300 Swim/300 Pull
200 Kick/200 Drill
6x75 @ 1:30 (50 Kick/25 Swim FAST!)
6x75 @ 1:20 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:20
2x100 Kick @ 2:00
4x100 Pull @ 1:20
500 FAST FOR TIME!!
200 recovery/easy
8x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
400 cool down w/fins
*4600 Total*

B:
300 Swim/300 Pull
200 Kick/200 Drill
4x75 @ 2:00 (50 Kick/25 Swim FAST!)
4x75 @ 1:40 (50 Swim/25 Kick FAST!)
4x100 Pull @ 1:50
2x100 Kick @ 2:30
500 FAST FOR TIME!!
200 recovery/easy
6x50 @ :55 (25 Drill/25 non-free)
4x50 w/:10 rest (25 Frog/25 Sailboat drill)
300 cool down w/fins
*3700 Total*

C:
300 Swim/200 Pull
100 Kick/100 Drill
4x75 w/:15 rest (50 Swim/25 Kick FAST!)
4x100 Pull w/:20 rest
500 FAST FOR TIME!!
100 recovery/easy
6x50 w/:15 rest (25 Drill/25 non-free)
100 cool down w/fins
*2400 Total*

Monday, August 12

A:
4x200 (100 swim/50 drill/50 kick) w/:15 rest
300 IM (25 kick/25 drill/25 swim) w/:30 rest
1000 (200 pull with buoy/50 kick) w/:60 rest
3x300 @ 4:30 (with rotating fast 100)
12x100 w/fins @ 1:35 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*4400 total*

B:
3x200 (100 swim/50 drill/50 kick) w/:20 rest
750 (200 pull with buoy/50 kick) w/:60 rest
4x200 @ 4:00 (with rotating fast 50)
12x100 w/fins @ 1:55 (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
200 cool down
*3600 total*

C:
2x200 (100 swim/50 drill/50 kick) w/:20 rest
500 (200 pull with buoy/50 kick) w/:60 rest
4x200 w/:30 rest (with rotating fast 50)
6x100 w/fins w/:20 rest (1 FAST swim, 1 FAST kick, 1 easy swim, repeat)
100 cool down
*2400 total*