Wed. June 24/Thurs. June 25

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

Kick set:
3 x 150 on :15R
odd: 50 swim/100 kick
even: 100 swim/50 kick

M.S.
10 x 100 on 1:45/1:55/2:05
2 @ start speed, 8 @ mid race pace (start fast, then settle into comfortable pace)
5 x 100 on 1:45/1:55/2:05
2 @ start speed, 3 @ mid race pace

150 ez
(Total: 2600m)

Mon. June 22/Tues. June 23

W.U.
300 swim, 200 pull, 100 kick, 100 drill
4 x 25 fast

M.S.
4 x 400
#1-3: descend 1-3 on :30R
#4: 2 x 200 fast on :20R

3 x 100 ez cooldown

(Total: 2700m)

Fri. June 20/Sat. June 21

W.U. 200 swim, 150 pull, 100 kick, 50 drill

Drill set:
4 x 150 on :15R
odd: 50 SA/100 swim
even: 50 6k layout/100swim

M.S.
4 x 25 DPS on :10R
4 x 50 swim descend 1-4 on :15R
4 x 75 pull ez on :15R
4 x 100 swim descend 1-4 on :15R
200 negative split swim

100 ez
(Total: 2600m)

Wed. June 17/Thurs. June 18

W.U.
300 swim
200 as 50 k/50 sw
100 as 25 DPS/25 fast

M.S.
300 pull on :30R
200 pull on :30R
100 pull on :30R

300 on :30R as 200 build/100 fast
200 on :30R as negative split
100 fast

100 IM on :30R
200 pull on :30R
300 swim build on :30R

100-200 ez cooldown
Total: 2600m

Mon. June 15/Tues. June 16

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

IM set:
2 x 150 as 25 fly/25 free; 25 back/25 free; 25 breast/25 free
on :15R

300 swim continuous - practice sighting every 3-4 strokes

M.S.
12 x 50 on 1:00/1:10/1:20
*every 4th fast
8 x 50 on 1:00/1:10/1:20
*every 2nd fast
4 x 50 on 1:00/1:10/1:20
*all fast

100 ez
(Total: 2500m)

Fri. June 12/Sat. June 13

W.U.
300 swim
100 kick
200 FTD/swim
100 pull

stroke set:
4 x 50 (odd: fly/back; even: breast/free) on :15R
4 x 50 as 25 DPS/25 fast on :15R

M.S.
6 x 200 on :30R
#1-2: negative split
#3: pull
#4-6: descend 1-3

100 pull, 100 choice

Total: 2500m

Wed. June 10/Thurs. June 11

W.U.
200 swim
4 x 50 kick
200 pull
100 drill - choice

Fins:
8 x 75 on :15R
odd: 50k/25 sw - no free
even: 25 swim/50 kick - free

M.S.
2 x 600 broken
as: {4 x 25 drill (6k layout; fist)
6 x 50 pull on :15R
200 swim (-) split on :30R

100 ez cooldown
(Total: 2600m)