Thursday July 21

Warm up
800

12x50 - :50 (have heart rate up by the end)

1x400 - 5:45
4x100 - 1:30
1x300 - 4:15
3x100 - 1:25
1x200 - 3:00
2x100 - 1:20

EZ 100

20x25 - :40 odd body position kick, even choice of stroke

1x500 long and easy

=4300 SCY

Wednesday July 20

Warm up

400 swim, 400, pull, 200 kick

4x400 - 5:20

5x200 - 3:00

16x50 - 1:00 choice, every 4th fast

1x800 (200 swim, 100 body position kick, 100 stroke)x2

=5200 SCY

Tuesday July 19

Warm up
400 swim, 400 pull, 200 kick

12x50 - 1:00 (1 kick, 1, pull, 1 swim of each stroke)

Two rounds of:
1x300 - 4:30 moderate pull or swim
3x100 - 1:40 IM

5x200 - 3:00 decending 1-5

Kick ladder - :30 per 25
25, 50, 75, 100, 75, 50, 25

1x500 Moderate to EZ
=4700 SCY

Monday July 18

Warm up
1000 swim 1/2, pull 1/2

20x50 - 1:00 odd swim, even kick

12x100 - 1:30 (#4, #8, and #12 maximum effort on 2:00)

20x25 - :30 even fast

EZ 250
Ladder down - everything on 2:00 max effort
100, 75, 50, 25

Swim down
=4200+ SCY