Friday, May 15

A:
900 choice warm up
3x100 (50 Kick/50 Drill)
8x50 on :45 (descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
5 x 100 on 1:45
500 Pull smooth
4 x 100 on 1:50
400 Pull smooth
3 x 100 on 2:00
300 Pull smooth
2 x 100 on 2:10
200 Pull smooth
100 ALL OUT!
200 cool down
*4700 Total*

B:
600 Choice warm up
3x100 (50 Kick/50 Drill)
8 x 50 on 1:00 (Descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
4 x 100 on 2:00
400 Pull smooth
3 x 100 on 2:10
300 Pull smooth
2 x 100 on 2:20
200 Pull smooth
100 ALL OUT!
200 cool down
*3400 Total*

C:
300 Choice warm up
3x100 (50 Kick/50 Drill)
8 x 50 w/:30 sec rest (Descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
3 x 100 w/:45 rest
300 Pull smooth
2 x 100 w/:60 rest
200 Pull smooth
100 ALL OUT!
200 cool down
*2300 Total*

Wednesday, May 13

A:
800 warm up (200 swim, 200 kick, 200 drill, 200 swim)
12x25 w/fins @ :30 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
2x100 @ 1:45 (1 drill IM, 1 swim IM)
200 Free ALL OUT for TIME!!!
2x100 easy pull @ 1:40
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
8x50 @ :50 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
12x25 @ :40 (1 ALL OUT SPRINT, 1 easy recovery)
8x50 smooth pull @ :50
4x75 @ 1:10 (3/5/7 breathing pattern by 25)
2x100 ALL OUT for TIME!! (with 100 easy in between)
200 cool down
*4500 Total*

B:
600 warm up (150 swim, 150 kick, 150 drill, 150 swim)
12x25 w/fins @ :40 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 @ 1:05 swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 @ 1:40 (3/5/7 breathing pattern by 25)
2x100 @ 1:45 (50 drill, 50 swim)
100 Free ALL OUT for TIME!!!
2x100 easy pull @ 2:15
4x75 @ 1:40 (3/5/7 breathing pattern by 25)
4x50 @ :60 swim (descend 1-4; # 4 is 100%)
4x50 smooth pull @ 1:05
100 Free ALL OUT for TIME!!
200 cool down
*3100 Total*

C:
400 warm up (100 swim, 100 kick, 100 drill, 100 swim)
12x25 w/fins @ :45 (4x: 1 underwater kick, 1 easy swim, 1 build swim)
8x50 w/:30 rest; swim (descend 1-4, 5-8; #s 4 & 8 are @ 95%)
4x75 w/:450 rest (3/5/7 breathing pattern by 25)
2x100 w/:60 rest (50 drill, 50 swim)
100 Free ALL OUT for TIME!!!
2x100 easy pull @ 2:15
4x50 w/:40 rest; swim (descend 1-4; # 4 is 100%)
100 cool down
*2200 Total*

Monday, May 11

A:
600 choice warm up
10x75 @ 1:20 (kick/drill/swim by 25)
4x50 pull @ :45
3x300 pull @ 4:00 or 4:10 (neg. split)
100 easy
4x200 swim strong @ 2:50 or 2:55
100 easy
5x100 kick w/ board @ 1:50 or 2:00
100 easy
6x50 @ 2:00 (ALL OUT FAST!)
200 cool down
*4400 Total*

B:
500 choice warm up
8x75 @ 1:50 (kick/drill/swim by 25)
4x50 pull @ 1:00
3x200 pull @ 4:00
100 easy
4x100 swim strong @ 1:55 or 2:00
100 easy
5x50 kick @ 1:30
100 easy
6x50 @ 2:00 (ALL OUT FAST!)
150 cool down
*3300 Total*

C:
400 choice warm up
4x75 w/:45 rest (kick/drill/swim by 25)
4x50 pull w/:30 rest
4x100 pull w/:30 rest
100 easy swim
3x50 swim w/:30 rest
3x100 swim w/:30 rest
2x50 kick w/:30 rest
1x100 kick w/:45 rest
100 cool down
*2200 Total*