Wednesday September 14

Warm up
1000 swim half, pull half

12x100 - 4 on 1:40, 8 on 1:30

Ladder down;
400, 300, 200, 100 - 1:25 base

20x25 - :30 kick

Swim down
=3700+ SCY

Tuesday September 13

Warm up
1000 swim half, pull half

8x200 - reduce interval by :10 every 2
EZ 100

8x75 - 1:20 choice, last 25 sprint

10x50 - 1:00 kick

Swim down
=3800+ SCY

Thursday September 8

Warm up
800 swim, 200 kick

8x100 - 4 on 1:40, 4 on 1:30 (choice of stroke)

3x400 - 5:20

2x200 - #1 EZ, #2 for time choice of stroke

8x50 - 1:15 down underwater, back swim

EZ 200
=4000 SCY

Wednesday September 7

Warm up
600 swim, 400 pull (or IM drill), 200 kick

12x75 - 6 on 1:30 kick/drill/swim, 6 on 1:15 swim
EZ 100

Two rounds of:
3x200 - 3:10 steady effort (may be IM or stroke)
2x 50 - 1:15 maximum effort (choice)
1x100 EZ

8x25 - any way you like (a few underwater, a few drill, etc.)

=4000 SCY

Tuesday September 6

Warm up
800 swim, 200 kick

16x50 - 1:00 odd swim, even kick

Three rounds of:
1x300 - 4:20 smooth pull or swim
2x100 - 1:20

1x200 EZ

8x75 - 1:30 (25 underwater/50 EZ)

Swim down
=3100+ SCY

Monday August 29

Warm up

600 swim, 200 kick

16x50 - 1:10 odd single arm drill, even swim

10x100 - 5 0n 1:40, 5 on 1:30

16x25 - :30 kick

1x400 EZ swim or pull

=3400 SCY

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