Thursday 6/12

200 swim
200 pull
200 kick



Do 2/1 x: 1x: FREE; 2x: IM

4 x 150 (do IM as: 25 IM/25 FREE)

4 x 100

4 x 50


cool down

3000/

Tuesday 6/9

500 mix

8 x 50 ( 25 IMO / 25 FR )

3 x 200 FR BUILD BY 50

3 x 100 KICK W/FINS

3 x 200 ROTATE FAST 100

3 x 100 50 LONG STREAMLINES TO FAST FREE
           50 DOUBLE UNDERWATER BR PULLOUTS TO EZ BR

Thursday 6/5

500/300 (50 FR/50 BK/50 BR)

300/200 pull

200/100 kick

400/300 free race pace 

1 min rest

4/3 x 100 free same race pace; rest 15 secs between 

1 min rest

400/300 free OR IM race pace 

1 min rest

4/3 free OR IM race pace; rest 15 secs between

4/3 x 100 50 drill/50 choice no free

Yards: 3000/3100

Tuesday 6/3

LONG COURSE SEASON IS HERE!

1000/800 mix 

300/200 pull
4 x 100 50 choice / 50 free
300/200 swim w/paddles
3 x 100 50 kick / 50 free (no equipment)
300/200 swim w/fins

1 x 100 fast free! 

200 cool down 

Total: 2900/2400