Thursday August 4

Warm up

600 swim, 400 reverse IM drill, 200 kick

12x50 - 4 on :50, 4 on :45, 4 on :40

Three rounds of:

3x100 - 1:40 fast, choice of stroke

1x400 - smooth pull or swim

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

=4400+ SCY

Wednesday August 3

Warm up
400 swim, 400 pull, 200 kick

4x400 - 5:20 descending 1-4

Sprint ladder - everything on 2:00 maximum effort

100, 75, 50, 25

20x25 - :40 kick or breathing pattern

EZ 200

=3750 SCY

Tuesday August 2

Bill Bate

Warm up

400 swim, 300 pull, 200 kick, 100 IM

8x200 - 4 on 3:00, 4 on 2:50

Four rounds of:

4x50 - 1:00 stroke

1x100 - 2:00 IM maximum effort

Swim down

=4200+ SCY