Thurs. Aug. 26

W.U.
200 swim
4 x 50 kick
200 pull
100 swim

Drill set:
4 x 100 on :25R (50 drill/50 swim)
odd: SA, even: FTD

M.S.
2 x 600 broken:
as: {4 x 25 DPS on :10R
4 x 50 on 1:00 (25 fast/25 ez)
100 fast on 2:00/2:10
200 pull on :30R (breathe 3,5,3,7)

200 ez
(total: 2500m)

Tues. Aug. 24

W.U.
300 swim
200 pull
100 drill
4 x 25 scull/swim

Kick set:
3 x 150 on :15R
as: 50 side kick/50 fly kick/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)

Thurs. Aug. 19

W.U.
600 SKPD

Stroke set:
6 x 75 on :20R
as: 25 back kick/25 free swim/25 back swim

M.S.
1300 broken:
as: {8 x 25 on :30/:40
6 x 50 on 1:00/1:05
4 x 100 on 2:00/2:10
2 x 200 on :30R
*all as 1 fast, 1 easy

150 ez

(Total: 2500m)

Tues. Aug. 17

W.U.

5 x 100

1. swim 2. pull 3. kick 4. drill/swim 5. swim

stroke set:

4 x {4 x 75 on :15R

set 1: IM order (fly, back, breast or back, breast, free)

set 2: pull

set 3: 50 kick/25 swim

set 4: swim descend 1-4

M.S.

4 x 200 descend 1-4 (swim or pull) on :30R

kelowna: 4 x 100 descend 1-4 swim

100 ez

(Total: 2600m)

Thurs. Aug. 12

W.U.

300 swim, 200 as 50 drill/50 swim

M.S.

2 x 1000 broken:

as: {2 x 100 kick on :15R (25 ez/50 fast/25 ez)

8 x 50 on 1:00 (1 fast, 1 ez)

400 pull (-) split, paddles optional - on :30R

200 ez

(Total: 2700m)

Tues. Aug. 10

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

Fins:
6 x 150 on :15R
as: 50 fly or free kick
50 side kick
50 swim - choice

M.S.
800 broken:
as: 4 x 50 descend 1-4 on 1:00/1:05
300 swim (descend each 100) on :30R
4 x 75 IM order (fly, back, breast or back, breast, free) on :15R

200 ez
(Total: 2400m)

Tues. Aug. 3

W.U.
300 swim
200 pull
4 x 50 drill/swim (drill = catch-up/FTD)
4 x 25 build to fast

M.S.
2 x {8 x 25 on :30/:40
4 x 50 on 1:00/1:05
2 x 100 on 1:50/2:00
1 x 200 on 1:00R
**All as 1 fast, 1 easy

200 ez
(Total: 2600m)

Thurs. July 29

W.U.
200 swim
200 pull
100 kick
4 x 50 drill/swim (dr = 2 SA, 2 catch up)

k.set:
4 x 100 on :15R
as: 25 ez/50 fast/25 ez
odd: free even: no free

M.S.
2 x 700 broken:
{4 x 25 mini-max on :30/:40
3 x 200 swim descend 1-3 on :30R (can do 2nd set pull)

100 ez
(Total: 2600m)

Tues. July 27

W.U.
600 mixer
*every 3rd length drill (multiples of 3)
*every 4th length kick no board (multiples of 4)
*every 5th length back (multiples of 5)
*all other lengths are swim

M.S.
3 x 400 swim descend 1-3 on :30R
3 x 200 pull descend 1-3 on :30R

200 ez
(Total: 2600m)