Monday August 8

Warm up

600 swim, 200 kick

12x50 - 1:00 odd with fists, even swim

16x25 - :30 (4 drill of each stroke)

8x100 - 1:40 odd free, even IM

12x75 - 1:30 (kick/drill/swim)

Ladder down:

400 - 1:20 base

300 - 1:30 base

200 - 1:40 base

100 - EZ

10x50 kick 1:00

Swim down

=5000+ SCY

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

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