Tues. June 21

W.U.
300 swim
200 pull
100 kick

4 x 25 mass start per lane
300 draft pack (switch leader every 25)

M.S.
10 x 100 on 1:50/1:55/2:05
*2 @ start speed, 8 @ mid race pace
5 x 100 on 1:50/1:55/2:05
*2 @ start speed, 3 @ mid race pace

100 ez
(Total: 2600m)

Sat. June 18

W.U.
200 swim
100 k
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 IM order on :10R
200 (-) split on :30R
4 x 50 k/sw on :10R
200 (-) split on :30R
2 x 100 descend 1-2 on 1:50/2:00

150 ez
(Total: 2500m)

Thurs. June 16

W.U.
600 SKPS
4 x 50 build on 1:00

M.S.
2 x 800 broken:
as: {300 pull CB - breathe 3,5,3,7 on :30R
       4 x 50 k/sw on :10R
       3 x 100 descend 1-3 on 2:00/2:10

100 ez
(Total: 2500m)

Tues. June 14

W.U.
200 swim, 4 x 50 k/sw, 100 drill, 4 x 25 scull/sw

Dr.set:
3 x 150 on :15R
as: 50 eyebrows/chin
     50 swim
     50 6k layout/catch up

M.S.
4 x 200 on 3:40/3:50/4:00
*Descend 1-4
4 x 100 on 1:50/2:00
*Descend 1-4
4 x 50 on 1:00/1:05
*Descend 104

150 ez
(Total: 2600m)