Saturday Morning 7/30

300 Warm up
300 Free
3X100 Free Rest :15
200 Free
4X50 Free Rest :15
100 Free
2X50 Free Rest :10
100 Easy

2800 yds

4x150 (100 swim, 50 kick)
5x100 (1. breathe every 3, 2. breathe every 5, 3. breathe every 7 4. breathe every 5 5. breathe every 3)
kick set
 25 sprint, 50 med, 75 sprint, 100 med, 100 med, 75 sprint, 50 med, 25 sprint
swim ladder
 50 Free, 100 IM, 150 Free, 200 IM, 200 Free, 150 Free, 100 Free, 50 Free
200 warm-down

Wednesday Evening 7/27

10 Min. Snake Swim
4X25 Underwater Kick
10X100 5 Free/ 5 IM
10X75 5 Free/ 5 IM
10X50 5 Free/ 5 IM
10X25 5 Free/ 5 IM
100 Easy

2200 yds

500 w/up
300 pull Free D1-3 by 100
12x25 odds: underwater swimming, evens: sprint
200 pull Descend by 100's
6x50 (25 drill that emphasized a kick, 25 swim)
100 pull descend by 25's
4x100 IM

3000 yds

4x100 w/up
500 pull Descend by 100's
3x300 pull Descend by each 300
4x200 pull Descend by each 200 on 3:10
8x50 (4xfree D1-4, 4x choice D5-8) on 1:00

Monday Evening 7/25

300 Warm up
8X25 Kick
200 Free Even Pace
6X100 Free Every 4th IM Order
5X200 50 drill/100 swim/50 drill
100 Easy

2500 yds

300 warmup
4x200 (100 free medium, 50 fast choice non-free, 50 Free medium)

3x 200 build Free
     100 fast Free

500 Free (odd 50 work on kicking, even 50 work on pull)