Wednesday May 11

Warm up
18x50 in 6 sets of 3, reducing the interval by :05 after every 3

12x100 - 3 on 1:25, 3 on 1:20, 3 on 1:15, and 3 on 1:10
1x600 long and smooth, pull or swim

Kick ladder:
25, 50, 75, 100, 100, 75, 50, 25 - :20 rest between distances

12x75 - 1:20 IM mixers

Swim down
=4100+ SCY

Tuesday May 10

Warm up
400 swim, 300 drill, 200 IM, 100 kick

16x25 - :30 (4 drill of each stroke)

5x200 - 2:45

8x50 - :15 rest between, IM order twice: Shark fin Fly kick, Backstroke kick in the shade, Bulldoser breastroke kick, Core flutter kick.

3x300 - :30 rest between - #1 pull, #2 backstroke, #3 build

20x25 - :40 breathing pattern

EZ 200
=4400 SCY

Monday May 9

Warm up
400 swim, 300 drill, 200 IM, 100 kick

12x75 - 1:30 kick/drill/swim

10x100 - 5 on 1:40, 5 on 1:30

16x25 - :40 breathing pattern or drill

1x500 every 4th length stroke

=3800 SCY