Friday, October 18

A:
400 swim/400 pull/200 Kick
12x25 @:30 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ :55 (25 Shark Drill/25 Kick)
6x75 @ 1:10 (25 Drill/50 Build)
400 IM (50 Kick/25 Drill/25 Swim)
6x150 @ 2:10 (100 with pull buoy/50 swim)
6x75 @ 1:20 (25 Kick/50 Build)
8x25 Fins @ :30 (25 underwater/25 swim)
300 Cool Down
*4300 total*

B:
400 swim/400 pull/200 Kick
12x25 @:45 (1 Tarzan/1 Cork Screw/1 swim)
6x50 @ 1:20 (25 Shark Drill/25 Kick)
6x75 @ 1:45 (25 Drill/50 Build)
4x150 @ 3:00 (100 with pull buoy/50 swim)
6x75 @ 2:00 (25 Kick/50 Build)
8x25 Fins @ :40 (25 underwater/25 swim)
200 Cool Down
*3500 total*

C:
300 swim/300 pull/100 Kick
6x50 w/:20 rest (25 Shark Drill/25 Kick)
6x75 w/:15 rest (25 Drill/50 Build)
4x150 pull w/:30 rest
4x75 w/:30 rest (25 Kick/50 Build)
150 Cool Down
*2500 total*

Wednesday, October 16

A:
5x200 w/:15 rest (swim/pull/swim/kick/IM by 200)
4 x [6x25 drill @ :30
      5x50 @ :50 (25 FAST!/25 easy)
      4x100 pull @ 1:30 (descend 1-4)]
200 cool down
*4400 total*

B:
4x200 w/:15 rest (swim/pull/swim/kick by 200)
3 x [6x25 drill @ :45
      5x50 @ :60 (25 FAST!/25 easy)
      4x100 pull @ 1:55 (descend 1-4)]
200 cool down
*3400 total*

C:
3x200 w/:30 rest (swim/pull/kick by 200)
2 x [6x25 drill w/:20 rest
      5x50 w/:20 rest (25 FAST!/25 easy)
      4x100 pull w/:20 rest (descend 1-4)]
200 cool down
*2400 total*

Monday, October 14

A:
500 Choice swim
2 x (200 IM/50 Kick)
10x50 @ :50 (descend 1-5, 6-10)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
5x50 Kick @ 1:10
4x150 @ 2:15 (50 Drill/50 easy swim/50 FAST!)
300 easy pull/cool down
*4400 total*

B:
500 Choice swim
2 x (100 drill/50 Kick)
6x50 @ 1:05 (descend 1-6)
1650 Swim (FAST! Best time possible!)
100 recovery/easy
4x100 @ 2:30 (50 kick/50 drill)
200 easy pull/cool down
*3400 total*

C:
300 Choice swim
2 x (100 drill/50 Kick)
6x50 w/:15 rest (descend 1-6)
1000 Swim (FAST! Best time possible!)
100 recovery/easy
300 easy pull/cool down
*2300 total*