Friday July 23

Thursday July 22

Pinewood Studios

Warm up

1000 mixed

Two round of:
1x500 - 8:00
5x100 - 1:30

Two rounds of:
12x25 - :30 three of each stroke
2x100 - 2:00 fast IM

20x50 - 1:00 swim 6, kick 4 (Or you may kick as many as you like)

Swim down
=5000+ SCY

Wednesday July 21

Eric Zener

Warm up
800 swim, 200 kick

8x200 - Drop interval every 2 (2 on 3:10, 2 on 3:00, 2 on 2:50, 2 on 2:45)

12x50 - 1:00 choice, every 3rd 50 is kick

Three rounds through the following set:
1x300 - 5:00 moderate effort
2x100 - 2:00 choice, maximum effort

20x25 - :40 taking only 10 breaths for the whole set

Swim down
=5200+ SCY

Tuesday July 20

Warm up

400 swim, 400 pull, 200 kick

12x75 - Frist 6 on 1:30 kick, drill, swim - last 6 on 1:15 swim

Four times through the next set

3x50 - :50 fast choice

1x100 EZ - 2:10

16x25 - :30 no freestyle unless you are kicking

Ladder

400, 300, 200, 100 - 1:30 per 100

Swim down

=4300+ SCY

Monday July 19

The pool may be a little hot, but it's still better than your tub...

Warm up

1000 mixed

4x400 - 5:45

Three cycles of the next set

4x50 - 1:00 stroke

1x200 IM fast

20x25 - :30 choice (kick, drill, or swim)

Swim down

=4300+ SCY