Sat. June 26

W.U.
300 swim
4 x 50 kick
200 pull
4 x 25 DPS

M.S.
1000 broken:
4 x 25 scull/swim with pullboy on :10R
4 x 50 (25 drill/25 swim) on :10R (drill = 6k layout/catch-up)
4 x 75 pull (ez) on :15R
4 x 100 swim descend 1-4 on 1:50/2:00/2:05

2 x 300 controlled breathing (Swim or pull) - breathe 3,5,3,7 on :30R

100 ez
(Total: 2500m)

Thurs. June 24

W. U.
5 x 100
1. swim 2. pull 3. kick 4. drill 5. swim

Dr. Set:
3 x 150 on :15R
50 sighting drill (every 3-5 strokes)
25 eyebrows/25 chin
50 swim

M.S.
10 x 100 on 1:50/2:00/2:05
2 @ race start speed
8 @ mid race pace
-1 min rest-
5 x 100 on " "
2 @ start speed
3 @ mid race pace

150ez
(Total: 2600m)

Tues. June 22

W.U.
200 swim
50 kick
150 pull
100 drill (FTD/fist)

K.Set:
5 x 100 on :15R
odd: 50 k/50 swim (free)
even: 50 swim/50 kick (no free)

M.S.
8 x 50 on 1:00 (1 fast, 1 EZ)
4 x 100 on 1:45 (1 fast, 1 EZ)
2 x 200 on 3:20 (1 fast, 1 EZ)
1 x 400 - fast

100 ez
(Total: 2700m)

Sat. June 19

W.U.
400/500 SKPDS

6/8 x 50 on 1:00/1:10/ or :15R
as 25 fast/25 ez

M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R
lane 1: 2 x through the set; lane 2: 100 instead of 200

200-300 ez

(Total: 2600m)

Tues. June 15

W.U.
400 SKPS
4 x 25 build to fast

M.S.
400 pull (-) split on :30R
4 x 100 swim descend 1-4 on 1:45/1:55
300 pull (-) split on :30R
3 x 100 swim descend 1-3 on " "
200 pull (-) split on :30R
2 x 100 swim descend on " "
100 pull (-) split on :30R
100 fast

200 ez
(Total: 2700m)

Sat. June 12

W.U.
200 swim
100 kick
150 pull
100 swim

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 6k layout/25 swim

M.S.
200 (-) split on :30R
8 x 25 on :30 (odd: DPS even: fast)
200 (-) split on :30R
4 x 50 on 1:00 (25 Fast/25 ez)
200 (-) split on :30R
2 x 100 descend 1-2 on 1:45

300 cooldown
(Total: 2650m)

Thurs. June 10

W.U.
200 swim
150 pull
2 x 50 kick
50 fist

Fins:
8 x 75 on :15R
as: 25 R side kick, 25 L side kick, 25 swim (back or fly)

open water skills:
400 draft pack (switch leader each 25)

M.S.
2 x {4 x 100 descend 1-4 on 1:45

100 ez
(Total: 2600m)

Tues. June 8

W.U.
300 swim, 200 pull, 100 kick, 2 x 50 scull/swim

4 x 25 as 12.5m fast, 12.5m easy

M.S.
Broken 1500:
500 on :30R
400 on :20R
300 on :15R
200 on :10R
100

Increase pace as distance decreases

300 ez
(total: 2600m)

Sat. June 5

W.U.
600 (i.e. 24 x 25)
*multiples of 3 = drill (#3, 6, 9, 12, 15, 18, 21, 24)

*multiples of 4 = kick (#4, 8, 12, 16, 20, 24)

*multiples of 5 = back or breast (#5, 10, 15, 20)

*swim for the rest - when you end up on a # that overlaps, i.e. 12, 15, 20, 24, you can choose

4 x 50 swim with overkick [use your legs, kick as hard as you can] on 1:00/1:05

M.S.

5 x 300 broken:

150 @ 85% on 2:30/2:40

100 @ 85% on 1:45/1:55
50 all out on 1:15/1:30

300 ez pull
(Total: 2700m)

Thurs. June 3

W.U.
200 swim
4 x 50 kick/swim
200 pull
4 x 50 drill/swim (FTD & SA)

M.S.

2 x 700 broken:

as: {4 x 25 build to fast on :30/:40

6 x 50 swim desc. 1-3 on 1:00/1:05

300 pull - long/ez on :30R (paddles optional)

4 x 50 kick - ez

200 cooldown

(Total: 2600m)

Tues. June 1

W.U.
300 swim
200 pull
100 drill - fist/double finish
4 x 25 scull/swim

Kick set:
3 x 150 on :15R
as: 50 side kick
50 back kick (option to do fly on your back)
50 swim

M.S.
12 x 50 on 1:00/1:05
*every 4th fast
8 x 50 on 1:00/1:05
*every 2nd fast
4 x 50 on 1:00/1:05
*all fast

150 ez
(Total: 2500m)

Sat. May 29

W.U.
400 mixer (choice)

M.S.
2 x {4 x 25 kick (odd: fast, even: ez) on :10R
4 x 50 drill/swim on :10R
4 x 75 pull on :15R
4 x 100 descend 1-4 on 1:50/2:00

200 ez
(Total: 2600m)

Thurs. May 27

W.U.
400 SKPS

Drill set:
6 x 50 dr/swim on :10R
odd: FTD even: 6k layout

M.S.
2 x 400 strong on :30R
8 x 50 descend 1-4 on 1:00

2 x 300 pull - controlled breathing (breathe 3,5,3,7) on :30R

100 ez
(Total: 2600m)

Tues. May 25

W.U.
200 swim
4 x 50 kick/swim
100 drill - FTD/fist
4 x 25 scull/swim

Drill set:
3 x 150 on :15R
as: 50 sighting drill (every 3-4 strokes)
50 as 25 eyebrows/25 chin
50 swim

M.S.
4 x 200 descend 1-4 on 3:40/3:50
4 x 100 descend 1-4 on 1:45/1:55
4 x 50 descend 1-4 on 1:00/1:05

150 ez
(Total: 2600m)