Friday, August 23

A:
2 x (300 choice/200 drill/100 kick)
3 x [300 pull @ 4:30
     2x50 fast kick @1:10]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :35
     2x100 IM @ 1:40
     200 strong pull @ 3:00]
400 cool down (NO Walls)
*4400 Total*

B:
2 x (300 choice/100 drill/100 kick)
3 x [200 pull @ 3:00
     2x50 fast kick @ 1:30]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
2 x [4x25 FAST! kick @ :45
     3x50 non-free @ 1:15
     150 strong pull @ 3:00]
300 cool down (NO Walls)
*3600 Total*

C:
2 x (200 choice/100 drill/100 kick)
3 x [200 pull w/:20 rest
     2x50 FAST! kick w/:20 rest]
4x150 w/fins (50 kick on side/50 swim/50 kick on other side)
300 cool down (NO Walls)
*2600 Total*

Wednesday, August 21

A:
500 Choice
500 Pull
500 Kick
12x25 @ :30 (1 Drill/1 build/1 FAST!)
5x150 @ 2:00 swim (descend 1-5)
5x125 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*4300 total*

B:
400 Choice
400 Pull
400 Kick w/fins
12x25 @ :40 (1 Drill/1 build/1 FAST!)
5x100 @ 2:00 swim (descend 1-5)
5x75 @ 2:00 swim (all FAST!)
200 easy/recovery
400 Pull (3/5 breathing pattern by 50)
10x25 RACE!! @ :45
200 cool down
*3400 total*

C:
300 Choice
300 Pull
100 Kick
12x25 w/:15 rest (1 Drill/1 build/1 FAST!)
5x100 w/:15 rest swim (descend 1-5)
5x50 w/:30 rest swim (all FAST!)
100 easy/recovery
300 Pull (3/5 breathing pattern by 50)
6x25 RACE!! w/:30 rest
100 cool down
*2400 total*

Monday, August 19

A:
400 Choice
300 Pull
200 Kick
100 Drill
3 x [4x25 Drill @ :30
      5x100 (25 back/25 breast/50 free) @ 1:45
      400 pull w/:30 rest (RACE effort!)]
200 cool down
*4200 total*

B:
400 Choice
300 Pull
200 Kick
100 Drill
3 x [4x25 Drill @ :40
      3x100 (25 non-free/75 free) @ 2:10
      300 pull w/:30 rest (RACE effort!)]
200 cool down
*3300 total*

C:
400 Choice
200 Pull
100 Kick
2 x [4x25 Drill w/:10 rest
      3x100 (25 non-free/75 free) w/:20 rest
      300 pull w/:60 rest (RACE effort!)]
200 cool down
*2300 total*