Thurs. July 22

W.U.
300 swim
200 pull
100 drill - choice
4 x 25 scull (no legs)

Kick set (no board):
5 x 100 on :15R
odd: 25 R side/25 L side/50 swim
even: 25 R side - fly/25 L side - fly/50 swim - no free

M.S.
1200 broken:
as: 4 x 50 drill/swim on :10R (Drill = Single arm)
4 x 50 kick (25 Fast/25 ez) on :10R
4 x 100 IM on :20R
400 pull - ez

200 ez
(Total: 2600m)

Tues. July 20

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit touch, even: catch-up)

IM set:
8 x 50 IM order (fly/back, back/breast, breast/free, free/free) - on :15R
*option to do single arm fly

M.S.
300 pull on :30R
3 x 100 swim descend 1-3 on 1:45/1:55/2:05 or :20R
200 pull on :30R
2 x 100 swim descend 1-2 on " "
100 pull on :20R
100 fast

200 ez cooldown
(Total: 2600m)

Thurs. July 15

W.U.
300 swim
200 pull
100 kick

4 x 50 build on 1:00/1:05/1:10

M.S.
2 x 800 broken
as: 300 pull (-) split on :30R
4 x 50 k/swim (odd: 25 kick/25 swim; even: 25 swim/25 kick) on :10R
3 x 100 descend 1-3 on 1:50/2:00

200 ez
(Total: 2600m)

Tues. July 13

W.U.
400 SKPS

6 x 50 from middle (2 turns per 50)

Kick set:
4 x 100 on :15R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim

M.S.
1200 broken:
as: 4 x 50 drill/swim (drill = 6k layout)
4 x 50 overkick on :10R
4 x 100 IM on :20R
400 pull - ez

100 ez
(Total: 2400m)

Thurs. July 8

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

Fins:
6 x 150 on :15R
as: 50 no board - fly kick
50 side kick - Fly or free
50 swim

M.S.
800 broken:
300 controlled breathing (breathe 3, 5, 3, 7) on :30R
4 x 50 overkick on 1:00
4 x 75 as 25 DPS/25 Fast/25 ez on :20R

200 ez
(Total: 2500m)

Tues. July 6

W.U.
300 swim, 200 pull, 100 drill

Dr. Set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
drills = armpit touch, catch-up

M.S.
2 x 400 broken:
as: {200 pull on :30R
2 x 50 kick (25 F/25 EZ) on :10R
100 IM on :30R

100 ez
(Total: 2300m)