8x100s

Felt like ass first half, superstar the 2nd.

Pre Warm Up:
100 free
100 stroke
200 free
Warm Up:
3x100: free, 1 arm, kick
3x100: stroke, 1 arm, kick
3x100: free, 1 arm, kick
Main Set:
6x50 on base
8x100 on B+20
6x50 on base
100 cool down
Total: 3000 m

Fast Friday

Warm Up:
3 sets of 3x100:
1. 50 stroke, 50 free
2. 50 kick, 50 free
3. 100 free
Main Set:
100-200-300 on base
12x50
each set of 4 faster than previous set
1. rest B+10
2. rest B+20
3. rest B+30
300-200-100 on base
Total: 2500 yards

Test Set Tuesday

Can't wait for the east pool to re-open so I can have more swim time!

Warm Up:
200 freezy
2x thru:
200 free
100 kick
100 swim
Main Set:
200 free on B+10 (medium)
2x50 fast on B+10
200 test set
200 free ez
2x100 B+10
100 test set
200 ez
3x50 on B+10
1x100
50 test set
Total Distance: 2500 m

And An 800

Long Course

Warm Up:
100 choice
200 free
50 kick fly
100 back
150 breast with flutter kick
200 free
100 back
150 breast with flutter kick
50 kick fly
200 free
Main Set:
4x100 on 800 pace
2x100
1x800
Cool Down:
6x50 but free
Total Distance: 2800 m

6x300s

Warm Up:
4x200 (100 free and 100 IM)
(for IMs only; frees are all swim)\
1. swim
2. 2 right arm/2 left arm
3. underwater recovery
4. kick
Main Set:
1. 6x50 (odds stroke/evens free) :10 RI
2. 3x100 on base
3. 2x150 (stroke/kick/free) :10 RI
4. 1x300 base
5. 3x100 on base
6. 6x50 (odds stroke/evens free) :10 RI
Total Distance: 2600 m