Friday July 30

Thursday July 29

MASTERS SOCIAL NIGHT

Warm up
600 swim, 400 reverse IM drill

Two rounds of:
1x300 - 4:45 moderate
4x75 - 1:30 choice of stroke (good effort here)

5X200 - Set your own interval and reduce it by :05 on each 200 so #5 is just out of reach

16X25 - :30 choice of kick, drill, or swim

Swim down
=3600+

Wednesday July 28

Warm Up
400 swim, 400 pull, 200 kick

Ladder:
100/200/300/400 - 1:30 per 100
400/300/200/100 - 1:25 per 100

12x75 - 1:20 IM mixers
(run through in 100 IM order, starting each consecutive 75 with the stroke left off of the previous)

200 EZ
=4100 SCY

Tuesday July 27

That hairball on the bottom of your lane appears to be getting worse...

Warm up

600 swim, 200 kick

6x150 - 2:50 (50 kick, 50 drill, 50 swim)

8 rounds of:
1x75 - 1:15 moderate swim or drill
1x25 - :45 sprint, choice of stroke (suggested 2 of each stroke)

Absolutely cook on the fast parts of this set:
5x100 - 2:00
#1 (Fast, get your time)
#2 (25 EZ, 75 fast)
#3 (50 EZ, 50 fast)
#4 (75 EZ, 25 Fast)
#5 (Fast, no more than :03 slower than #1)

1x500 smooth, pull or swim

=3500 SCY

Monday July 26

Freestyle Swim 2006 Nevit Dilmen

Warm up

600

20x50 - 10 on 1:00 / 10 on :50 (swim or kick as you choose)

1x400 - 6:00 moderate
2x200 - 3:00 build
4x100 - 1:30 best effort

12x100 - Reduce interval by :05 every 3

Time limit kicks - Maximum effort for each duration
1x1:00, 2x:45, 3x:30, 4x:20

8x50 - 1:10 choice of stroke, kick, drill, or swim

=4750+