Full House, Deuces High - Thursday, July 14, 2011

Warm Up:
500 choice

Full House, Deuces High:
4 x 3 x 100 85% speed; strong interval; Odd rounds Free, even rounds IM
      2 x 200 Odd rounds choice of pull/kick; Even rounds Fl/Ba/Fl/Ba by 50, Br/Fr/Br/Fr by 50

Warm Down:
200 choice

Total:
3500 yards

Leg-Burner-Stroke-Count Free - Wednesday, July 13, 2011

Warm Up:
500 choice

20 x 50s:
4 x 5 x 50 RIMO by round; KKDDS by 50

Pull Set:
8 x 100 pull; Odds: 3, 5, 7, 9 breathing pattern by 25, Evens: BBEF

LBSC Free:
8 x 25 leg-burner-stroke-count Free


Warm Down:
200 choice

Total:
2700 yards

2 , 4, 6, 8 x 100 - Tuesday, July 12, 2011

Warm Up:
500 choice

2, 4, 6, 8, who do we appreciate?? 100s!:
2 x 100 scull

4 x 100 kick; 50 leg-burner, 50 EZ

6 x 100 stroke/free by 50, EF by 25

8 x 100 for time @ 2:00

Warm Down:
200 choice

Total:
2700 yards

200 IM Mash-Up - Monday, July 11, 2011

Warm Up:
500 choice

500 choice: 25 E, 25 F, 50 E, 50 F, 75 E, 75 F, 100 E, 100 F
500 choice: 100 E, 100 F, 75 E, 75 F, 50 E, 50 F, 25 E, 25 F

200 IM Mash-Up:
4 x 200 50 Fl, 150 Ba
               50 Fl, 150 Br
               50 Fl, 150 Fr
               200 IM

Free Set:
8 x 100 Free: 75 E, 25 F

Warm Down:
200 choice

Total:
3300 yards

Increase Reps, Decrease Distance - Sunday, July 10, 2011

Warm Up:
500 choice

^ Reps, v Distance:
4 x 200 Free/Non-Free by 200; EBuEF by 50

6 x 150 KDS by 50; Odds: IM, Evens: Free

8 x 100 Fl, Fl/Ba, Ba, Ba/Br, Br, Br/Fr, Fr + 1 x IM

10 x 50 Free @ fastest interval; break in the middle

12 x 25 Odds: No Breath, Evens: Easy

Warm Down:
200 easy

Total:
4000 yards

Grab Bag Fun Friday - Friday, July 9, 2011

Warm Up:
500 choice

8 x 25 No Breathers

Grab Bag:
4 x 4 x 50 IMO by round, kick/drill by 25
       1 x 100 IMO by round
       1 x 200 EMF Free + One IM by round

Warm Down:
200 choice

Total:
2900 yards

Day of Pyramids - Thursday, July 7, 2011

Warm Up:
500 choice

4 x 100 Free; Easy-Medium speed

Day of Pyramids:
100, 75, 50, 25, 25, 50, 75, 100
Round 1: Free; FFFE, FFE, FE, F, F, FE, FFE, FFFE
Round 2: IMO; 100 Fl, 75 Ba, 50 Br, 25 Fr, 25 Fl, 50 Ba, 75 Br, 100 Fr

8 x 100 RIMO/IMO by 100 (Fr, Br, Ba, Fl, Fl, Ba, Br, Fr)
               4th 25 is fast

7 x 50 Free; EMFEFME

Warm Down:
200 choice

Total:
3250 yards

Desc. 400 Free, 200 IM on the side - Wednesday, July 6, 2011

Warm Up:
500 choice

Main Set:
4 x 400 Free; 3575 breathing pattern by 50, EEEF, EEFF, EFFF by 400
       200 IM for time

Warm Down:
200 choice

Total:
3300 yards

Summer's 26th Birthday!! - Tuesday, July 5, 2011, AM + PM

Warm Up:
500 choice

26 x 100s:

6 x 100 kick/drill by 50

6 x 100 IM/Pull by 100

100 Easy

6 x 100 EFFE/FEEF by 100

100 Easy

6 x 100 Free; Fastest Interval

Warm Down:
200 Choice

Total:
3300 yards

Happy Birthday Summer!!!

WIMO Fun-Friday - Friday, July 1, 2011, AM

Warm Up:
500 choice

8 x 50 breast
-underwater pull-downs/breaststroke swim by 25

8 x 50 free
odds: barrel roll/6 seconds per side
evens: free swim

8 x 50 back
-USDK on back/backstroke swim

8 x 50 fly
odds: right arm down, left arm back
evens: butter-flutter/fist fly

Warm Down:
200 choice

Total:
2300 yards