Thursday July 14

Warm up
1000

6x200 - odd moderate on 3:00, even fast broken (50 rest :10, 100 rest :10, 50) on 3:20

12x75 - 1:15 sprint the middle 25 of each

12x25 - :30 choice

Swim down
=3400+ SCY

Wednesday July 13

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

Three rounds of:
1x300 - 4:45 moderate pull or swim
3x100 - 1:40 fast

8x75 - 1:30 (breathing 3 times on the first length, 2 on the second, and 1 on the third)

8x50 - 1:10 kick (twice through IM order: Fly - board held sandwiched between your palms, Back - board held overhead like a canopy, Breast - board held in front like a bulldozer, free - standard)

EZ 200
=4000 SCY

Tuesday July 12

Warm up
800

18x50 - reduce interval by :05 after every 3 (1:10 - :45)
EZ 100

Three rounds of:
1x200 - 3:15 moderate
2x100 - 2:00 maximum effort (choice)

EZ 100

20x25 - :30 (1 EZ 2 fast, 1 EZ 3 fast, 1 EZ 4 fast, 1 EZ 3 fast, 1 EZ 2 fast, 1 EZ)

Swim down
=3600+ SCY

Monday July 11

Warm up
800

Ladder down - 1:30 base
400, 300, 200, 100

5x200 - :20 rest between each, replace a 50 of each consecutive 200 with kick until #5 is all kick

16x50 - 1:00 choice, even fast

1x400 moderate to EZ
=3800 SCY