June 7 , 2006

Workout #1
WU: 400 alt free and choice by 50s
D/S: 2 x (1 x 200, 2 x 100, 4 x 50):15, one time through free and one time choice
Swim: 8 x ( 4 x 25):05 and :10 after 4, each four is choice build 1-3 to hard and then stretch every fourth
Swim Down

Workout #2
WU: 600 (200 free, 200 back/breast, 200 choice)
Kick: 5 x 200 :25, odds specialty evens free; each is build by 50s to hard
Swim: 5 x ( 3 x 100):20, each set of three is choice and even 1-3
Swim Down

Workout #3
WU: 300 free 300 d/s choice
Pull: 3 x 400 free :30, even paced
50 easy
Swim: 8 x 50 of an IM sequence choice, dps and firm throughout
Swim Down

May 3, 2006
Workout #1
WU: 400 choice
Drill/Swim: 6 x 100 :15, odd 100s free evens choice
Swim: 8 x 125 :20, odd 125s are free evens choice; each 125 is 50 moderate, 25 easy free, 50 firm
Swim Down

Workout #2
WU: 600 alternating 100s of free/choice
Kick: 4 x 200 : 25, odd 200s flutter, evens dolphin
Swim: 800 free comfortable :30, 400 free moderate :25, 200 free firm :20, 100 free hard
Swim Down

Workout #3
WU: 200 free 200 alt. back/breast by 25s
K/S: 8 x 75 :15, odds are kick swim kick, evens are swim kick swim; do these in pairs
Pull: 9 x 100 free on interval (low rest) build in sets of three from comfy to firm
Swim Down

Workout#4
WU: 300 free 300 kick
D/S: 12 x 50 :10, odd 50s free evens choice
Swim: 6 x 150 :25, odds free build by 50s to hard, evens back build by 50s to firm
Swim Down

Workout #5
WU: 500 choice
K/D/S: 12 x 75 :15
Swim: 8 x 100 :20, odd 100s are fly-free-back-free, evens are breast-free-free-free; odds laps hard evens easy
Swim Down