Friday August 6

Thursday August 5

Warm up

1000 mixed

Stretch out on this ladder:

100/200/300/400/300/200/100 - 1:30 base

5x200 - 3:10 nothing fast, strong consistent (pulling is an option) 

20x50 - 1:00 (2 swim, 3 kick)x4

Swim down

=4600+ SCY

Wednesday August 4

                                          

Warm up

600 swim, 400 reverse IM drill

12x100 - reduce interval by :05 after every 3

1x300 smooth, pull or swim

8X50 - 1:15 choice of stroke, maximum effort (use everything you have here)

1x300 smooth

4x50 - 1:15 maximum effort (use whatever you have left here)

16X25 - :30 fast kick

1x800 swim down

=4600 SCY

Tuesday August 3

Warm up
400 swim, 400pull, 200 kick

8x150 - 2:20 (100 swim, 50 kick)

16x25 - :30 (4 drill of each stroke)
8x50 - 1:10 (2 of each stroke, 50 swim, 50 kick)
4X100 - 1:45 IM
2x200 #1 kick, #2 fast choice

3x300 - 5:00 middle 100 of each one is IM

=4500 SCY

Monday August 2

Warm up

1000 mixed

10x100 - 1:30 decending 1>5

2x400 - 6:00

4x200 - 3:00

1x400 - 5:45

2x200 - 2:50

12x50 - 1:00 kick

EZ 200

=5200 SCY