Tues. July 19

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

K.Set: 4 x 75 on :15R
odd: 50k/25 swim; even: 25 swim/50 kick

Dr.Set: 4 x 75 on :15R
as: 50 drill/25 swim (Drill = KB touch; SA)

M.S.
200 (-) split on :30R
8 x 25 (odd: DPS, even: ez) on :10R
200 (-) split on :30R
4 x 50 IM order on :15R
200 pull ez on :30R
2 x 100 (50 F/50 ez) on 1:50/2:00

200 ez
(Total: 2500m)

Thurs. July 14

W.U.
200 swim
200 pull
100 kick
4 x 50 drill/swim (2 - SA, 2- catchup)

K.Set:
4 x 100 on :15R
as: 25 k/50 sw/25 k
odd: free; even: no free

M.S.
2 x 700 broken
as: 4 x 25 DPS on :10R
     3 x 200 descend 1-3 on :30R [1st set swim, 2nd set pull]

100 ez
(Total: 2600m)

Tues. July 12

W.U.
200 swim
4 x 50 k/swim
200 pull
4 x 50 drill/swim

Fins:
4 x 150 on :15R
as: 50k - fly
     50 side kick
     50 swim (25 no free/25 free)

M.S.
1000 broken:
as: 300 CB (breathe 3,5,3,7) on :30R
     4 x 50 overkick on 1:00
     4 x 75 (25 DPS/25 Fast/25 ez) on :15R
     200 swim - build

100-200 ez
(Total: 2600m)

Tues. July 7

W.U.
200 swim
100 kick
150 pull
50 scull
4 x 25 build

M.S.
6 x 50 descend 1-3 on 1:00
3 x 100 descend 1-3 on 1:50/2:00
300 pull on :30R
3 x 100 descend 1-3 on 1:50/2:00
6 x 50 descend 1-3 on 1:00

200 ez
(Total: 2300m)

Tues. July 5

W.U.
300 swim
2 x 50 k/sw
200 pull
2 x 50 scull/sw
100 sw

Dr. Set:
6 x 75 on :10R
odd: 50 dr/25 swim
even: 25 dr/50 swim
2 catch up, 2 6k layout, 2 FTD

M.S.
2 x 400 broken
as: {200 pull on :30R
       2 x 50 build on 1:00
       100 IM on :15R

200 ez
(Total: 2250m)