Tuesday: Long Axis/Bilateral Breathing
Warmup:
K 100, P 100, S 200
Main:
Repeat this set 3 times:
4 x 75 @15s RI 
1-2 Back-Free-Back
3-4 Free – 50 breathe to weak side + 25 strong side
1 x 100 EZ free @20s RI
4 x 50 Breathe 5th / 3rd stroke @10s RI
:30 rest between sets

Kick (w/ fins):
12x 25 on :45 odds sprint, evens EZ freestyle

Thursday: Middle Distance Freestyle 
Warmup:
K 100, P 100, S 200
Pull:
4 x 50 breathe every 3rd/ 5th stroke @ 10s RI
Main:
9 x 150  FR Descend 1-3, 4-6, 7-9
Drills:
Breaststroke
4 x 25 K w/ board- narrow knees, flexed feet, finish kick
4 x 25 K streamline– low head position
4 x 25 D slide & glide– rhythm, breathe-lunge-kick-glide
4 x 25  S emphasize wide pull, acceleration of pull,  and DPS

Warmup:
K 100, P 100, S 200
4 x 100 KRLS 10s RI
Main:
2 times: 
6 x (2 x 25 K AFAP w/ board + 1 x 50 S 80%) 15 s RI
Then,
1 x 100 AFAP + 1 x 100 easy
Repeat

Thursday: IM 
Warmup:
K 100, P 100, S 200
Kick:
16 x 25, 4ea. IM order  10s RI
Main:
12 x 100, odds freestyle, evens IM   15s RI
Pull:
8 x 50  3/2 bpl  15s RI

Tuesday: DPS Distance Freestyle

Warmup: K 100, P 100, S 200

Main:

400 S, focus on long strokes, max DPS, 30s RI
4 x 100, 50 D (c/up) + 50 S 15s RI
300 P, focus on DPS, check stroke ct. every 4th, 30s RI
3 x 100 P 15s RI
200 S, focus on DPS, 30s RI
2 x 100 S, 15s RI

Kick:

8 x 25 K, C at 95%, 20s RI

Thursday: IM Speed

Warmup: K 100, P 100, S 200

Main:

4 x 100 S, 50 FR + 50 C @75%, 20s RI
4 x 75 S, 25 FR + 50 C, 10y @90% ea. 25, 15s RI
4 x 50 S, C b/up to 90%, 10s RI
4 x 25 S, C @90%, 10s RI

100 easy FR

Kick (all Choice):

2 x 100 K, @75%, 20s RI
2 x 75 K, 10y @90% ea. 25, 15s RI
2 x 50 K, b/up to 90%, 15s RI
2 x 25 K, @90%, 10s RI

Tuesday: Distance Freestyle/ Core Strength

Warmup: K 100, P 100, S 200

Kick:
(w/ fins)
8 x 25 K/S, 1/2 FL K, 1/2 FR S, 10s RI
4 x 50 K/S, 25 FL K, 25 FR S, 10s RI
4 x 75 K, Side/Side/Back FL, 10s RI

Main:

4 times:
300 S, 100 Cruise + 100 b/up to 90% + 100 @ 90%, 15s RI
Easy 100 FR 15s RI

Thursday: IM Speed

Warmup: K 100, P 100, S 200 Choice

Kick (odds FR, evens C):

12 x 25, b/up to 90%, 10s RI

Main:

4 x 100 S, FR @75%, 15s RI
4 x 100 S, 75 FR, 10s RI, 25 C @90%, 15s RI
4 x 100 S, 50 FR, 10s RI, 50 C @90%, 15s RI
4 x 100 S, 25 FR, 10s RI, 75 C @90%, 15s RI
Take ~30s RI between ea. Round of 100’s

Tuesday: Freestyle/ Speed

Warmup: K 100, P 100, S 200

Main:

4 x 200 FR AFAP, 20s RI + 100 Easy
4 x 100 FR AFAP, 20s RI + 50 Easy
4 x 50 FR AFAP, 20s RI + 50 Easy

400 FR (4 x 50 c/up + 50 b/up)

Thursday: IM Speed

Warmup: K 100, P 100, S 200 Choice

4 x 150 (100 FR b/up + 50 FL/BK)
100 Easy
4 x 150 (100 FR b/up + 50 BK/BR)
100 Easy
4 x 150 (100 FR b/up + 50 BR/FR)
100 Easy


Pull:

8 x 50 3/2 bpl