300 easy 
6 x 75 (25 kick/25 stroke drill/25 swim) 
20 sec rest 

2 x (4 x 25) 
#1 fast to easy (build down) 
#2 easy to fast (build up) 
#3 easy 
#4 fast 
10-15 sec rest 

4 x 150 (stretched out pace, good push-off from walls 
3 x 150 (increase effort, good technique, long strokes) 
2 x 150 (strong eforts) 
1 x 150 (for time, must stay technically sound with excellent walls, 
balanced body and long strokes) 
easy 50 back after set of 4, 3, and 2 
3:50 interval 
3:40 interval 
3:30 interval 
under 3:20 

easy 100 

Wednesday, July 28 

400 yards 

4 X 50's freestyle on :50 
4 X 100's (50 free/50 stroke)1:30 
4 X 50's stroke on :50 

1 x 100 free(70%) on 1:25 
2 x 50's stroke (85%/95%) 
on :50 
1 x 200 free (70%) on 2:50 
2 x 100's stroke (85%/95%) 
on 1:40 
1 x 400 free (70%0 on 5:40 
2 x 200's stroke (85%/95%) 
on 3:20 

(then back down the ladder) 

1 x 200 free (70%) on 2:50 
2 x 100's stroke (85%/95%) 
on 1:40 
1 x 100 free(70%) on 1:25 
2 x 50's stroke (85%/95%) 
on :50 


3 x 100's - 50 free/ 50 stroke 

Friday, July 30 

300 free swim 

300 mixed stroke swim easy 

8x50 
(2 of each stroke; 
25 drill, 25 swim) 
10 sec. rest 


5 x 100 IM/stroke 
2 x 200 IM/stroke 
5 x 100 IM/stroke 
400 IM 
5 x 100 IM/stroke 
(100 IM's descend) 
(200 IM's drill) 
(400 IM heavy kick off wall and drill) 

Warm-Down 150 mixed stroke easy