Lots a 100s

Warm Up:
400 drafting
50 ba kick; 50 br kick; 100 (50 ba/50 free); 50 back/50 breast
50 br kick; 50 fly kick; 100 (50 br/50 free); 50 br/50 fly
50 fly kick; 50 free kick; 100 (50 fly/50 free); 50 fly/50 free
Main Set:
4x100 steady; 100 ez
4 times through
1. on base -5
2. on base -10
3. on base -15
4. on base -20
1:00 RI after each
Total: 3200 y

Looong Course

Warm Up:
200 choice
250--50 free/50 drill
6x50 kick :10 RI
250--50 free/50 stroke
Main Set:
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
100 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
400 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
200 time trial
Total Distance: 3200 m

150s

Warm Up:
3x100 free
500: 100 catch-up, 100 2 arm drill, 100 free, 100 2 arm drill, 100 catch up
Main Set:
10x150:
1. 25 ez, 25 fast
2. 25 fast, 25 ez
3. 50 ez, 50 fast
4. 50 fast, 50 ez
5. 100 ez, 50 fast
6. 100 fast, 50 ez
100 ez
7. repeat #3-6
Total: 2400 m

Free Base Pyramid

LOVED IT!!!

Warm Up:
100 free
2x50 breast
100 free
2x50 back
100 free
2x50 fly
Main Set:
free, all on base
50-100-150-200
50-100-150
50-100-200
50-150-200
100-150-200
Total: 2600 m