Friday, May 23

A:
300 swim/200 Pull/100 kick
4x150 @ 2:30 (50 non-free/50 free/50 non)
4x150 pull @ 2:15 (with buoy & BAND)
10x50 @ :60 (25 FAST/25 easy drill)
5x100 IM @ 1:45 (descend 1-5)
100 easy/recovery
10x50 swim (4 @ :40 strong, 1 @ :50 easy, repeat)
5x100 IM @ 1:45 (descend 1-5)
200 cool down (50 kick/150 swim)
*4100 total*

B:
200 swim/200 Pull/100 kick
4x150 @ 3:00 ( 50 free/50 non-free/50 free)
4x150 pull @ 3:00 (with buoy & BAND)
6x50 @ 1:10 (25 FAST/25 easy drill)
4x100 swim @ 2:00 (descend 1-4)
100 easy/recovery
6x50 swim (2 @ :50 strong, 1 @ :60 easy, repeat)
4x100 swim @ 2:00 (descend 1-4)
200 cool down (50 kick/150 swim)
*3400 total*

C:
200 swim/200 Pull/100 kick
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 (with buoy & BAND)
6x50 w/:15 rest (25 FAST/25 easy drill)
4x100 swim w/:20 rest (descend 1-4)
100 cool down (50 kick/50 swim)
*2500 total*

Wednesday, May 21

A:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x400 swim w/:30 rest (100 free/100 IM, repeat)
8x50 @ :55 (25 kick/25 shark drill with board)
3x400 pull w/:30 rest (descend time #1-#3)
8x50 @ :55 (25 no breath/25 backstroke)
300 cool down (50 tarzan drill/100 swim, repeat)
*~4400 total*

B:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x300 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 @ 1:15 (25 kick/25 shark drill with board)
3x300 pull w/:30 rest (descend time #1-#3)
6x50 @ 1:15 (25 no breath/25 easy free)
300 cool down (50 tarzan drill/100 swim, repeat)
*~3500 total*

C:
5 minute choice swim
5 minute choice kick
5 minute choice pull
3x200 swim w/:30 rest (100 free/50 non-free, repeat)
6x50 w/:15 (25 kick/25 shark drill with board)
3x200 pull w/:30 rest (descend time #1-#3)
6x50 w/:15 (25 one breath only/25 easy free)
100 cool down
*~2500 total*

Monday, May 19

A:
400 swim with fins
200 kick w/ fins
4x50 @ :55 (catch-up Drill w/ paddle)
4x50 @ :55 (25 fist drill/25 Swim)
2 x [400 pull (3/5 breathing pattern by 50)
      200 pull (50 FAST/50 easy)]
6x50 @ 1:15 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
2 x [400 IM (25 kick/25 drill/50 swim)
       200 IM swim (25 fast/25 easy)]
6x50 w/fins @ :60 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*4500 total*

B:
400 swim with fins
200 kick w/ fins
4x50 @ 1:15 (catch-up Drill w/ paddle)
4x50 @ 1:15 (25 fist drill/25 Swim)
400 pull (3/5 breathing pattern by 50)
200 pull (50 FAST/50 easy)
6x50 @ 1:30 (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
400 choice (25 kick/25 drill/50 swim)
200 swim (25 fast/25 easy)
6x50 w/fins @ 1:30 (25 underwater kick/25 backstroke)
300 cool down (100 free/50 non-free, repeat)
*3300 total*

C:
400 swim with fins
200 kick w/ fins
6x50 w/:15 rest (catch-up Drill w/ paddle)
6x50 w/:15 rest (25 fist drill/25 Swim)
6x50 w/:20 rest (25 Kick/25 Sail Boat drill)
200 w/buoy (25 Scull/75 pull, repeat)
6x50 w/fins w/:30 rest (25 kick on your back/25 swim)
300 cool down (100 free/50 non-free, repeat)
*2300 total*