Thursday June 9

                            

Warm up
600

8x125 - 2:00 (75 moderate/50 fast)

5x200 - reduce interval by :10 on each

8x100 - 1:30 odd free, even IM

20x25 - :40 (moderate, underwater, moderate, sprint)x5

EZ 300
=4200 SCY

Wednesday June 8

                          

Warm up
500 swim, 500 pull

4x200 - 3:00 descending 1-4

12x50 - odd kick on 1:00, even swim on :50

16x25 - :40 breathing 3,2,1,0 per length

EZ 400
=3200 SCY

Tuesday June 7

                                       
Warm up
500 swim, 500 pull

16x50 - 1:00 odd moderate, even fast (choice)

6x100 - 1:45 descending 1-3 and 4-6

2x200 - 3:00 fast

20x20 - :30 fast kick

EZ 300
=3600 SCY

Monday June 6

                                             

Warm up
400 swim, 400 pull, 200 kick

12x100 - 4 on 1:45 / 4 on 1:40 / 4 on 1:30

16x50 -  alternating 4 on 1:00 moderate and 4 on :50 fast

8x75 - 1:30 (25 underwater or no breath swim/50 recovery)

16x25 - :30 kick

Swim down
4200+ SCY