Tuesday August 24

Warm up
400 swim, 400 pull, 200 kick

12x50 - 1:00 choice, every 3rd fast

8x100 - 1:45 #4 and #8 fast IM

Three rounds of the following:
1x300 - 4:30 moderate (this may be pull)
2x100 - 2:00 maximum effort (go for blood on these 100s)

8x50 - 1:10 kick (can be streamline with fins)

Swim down
=4300+ SCY

Monday August 23

Warm up
1000 mixed

8x200 - First 3 on 3:00, last 5 on 2:45

Three rounds of the following set - drop one of the fast 100s per round, two will remain on round three:
8x25 - :30 moderate / choice
4x100 - 2:00 maximum effort / choice of stroke

16x25 - :30 fast kick

Swim down
=4400+ SCY

Friday August 20

Thursday August 19

Warm up
Mixed 1000

8x125 - 2:10 (75 free, 50 stroke)

5X200
Odd moderate - 2:50 or 3:00
Even maximum effort, broken (50, rest :10 - 100, rest :10 - 50) - 3:10 or 3:20

1x500 moderate swim or pull
5x100 on as quick an interval as you can hold for all 5
EZ 100

Kick ladder: 100/75/50/25
:30 rest after each distance, maximum effort

16x25 - :30 (breaths per length - 3-2-1-0)

Swim down
=4750+ SCY

Wednesday August 18

                                

Warm up

600

3 sets of 5x100 (Intended to include stroke/IM at your option)

Set #1 - 1:45

Set #2 - 1:40

Set #3 - 1:30

8x150 - 2:40 (100 swim/50 kick - you have the option to do 75 swim/75 kick)

20x25 - :30 choice

EZ 200

=4000 SCY

Tuesday August 17

Warm up

500 swim, 500 pull

20x25 - :30 five drill of each stroke

Four rounds of the following set - change stroke on the 50s for each set in IM order:

3x50 - 1:10 stroke (#1 kick, #2 drill, #3 swim)

1x200 IM 3:45 fast

12x75 - 1:30 (25 kick, 25 drill, 25 swim)

EZ 200
=4000 SCY

Monday August 16

                          

Warm up

300 swim, 200 kick x2

18x50 - Interval drops by :05 after each set of 3 -  6 sets of 3 run straight through 1:10 > :45

2x400 - 5:45 or 6:00 moderate

3x200 - 2:45 or 3:00 fast (choose manageable interval that is uncomfortable)

1x400 - 5:30 or 5:45 steady

3x100 - 1:15 or 1:25 fast (interval choice should be difficult to make)

20x25 - :30 choice of stroke - kick, drill, or swim (preferably no free)

=4550 SCY