Summer+Training

Monday, 6/22**
 * Week 3
 * **400s/300ks/300ds**
 * **3x(3x50 zip/swim, 2x75 breathe 3)**
 * ***stretch***
 * **3(8x50 free, 4x25 fast broken 100 choice)**
 * **400 flutter kick**
 * **400 pull**
 * **200 backwards/forwards**
 * **Total Yards- 4400 yards**


 * Tuesday, 6/23**
 * **800 s**
 * **3x (2x75 kds, 3x50 stroke/free) 1:fly2:back3:breast**
 * ***stretch***
 * **18x25 fly, 1:rt 2:lft 3: swim**
 * **100 easy**
 * **6x50 double arm back/full back**
 * **12x25 speed pull breast (no fins)**
 * **800 pull**
 * **Total Yards- 3600 yards**


 * Wednesday, 6/24**
 * **400s 400 IM skds**
 * **3x(4x75 - 50 6 kswitch/25 swim, 4x25 1:fly2:back3:breast(**
 * ***stretch***
 * **12x100 2-free, 1IM**
 * **10x50 kick**
 * **8x25 (1/2 length sprints)**
 * **50 all out, 150 easy**
 * **200 easy**
 * **Total Yards- 4300 yards**


 * Thursday, 6/25**
 * **800 s**
 * **20x50 (1:ks, 2:rt/s, 3:lft/s, 4:zip/s)**
 * ***stretch***
 * **3x (3x100 free, 3x25 sprint choice, 25 easy**)
 * **16x50 kick, every 4th fast**
 * **200 easy**
 * **Total Yards- 4100 yards**


 * Friday, 6/26**
 * **400s, 300ks, 300ds**
 * **12x75 (2xfree drill, 1xfly/back/breast)**
 * ***stretch***
 * **12x25 thumb drag fly w/ fins**
 * **8x50 double arm backstroke/back**
 * **3x (4x25 speed pull w/fins, 3x50 3kp/2kp breast)**
 * **400 kick build**
 * **12x25 variable sprints**
 * **200 easy**
 * **Total Yards- 4300 yards**

Monday, 6/15**
 * Week 2
 * **800 swim**
 * **3x7x50 evf/swim**
 * ***stretch***
 * **3x100**
 * **20x50 every 4th choice fast**
 * **16x25 variable sprints**
 * **12x25 turns free-odds/evens-choice**
 * **300 easy free/back**
 * **Total Yards- 4300 yards**


 * Tuesday, 6/16**
 * **400 swim 300 kick/swim 300 drill/swim**
 * **12x75 right/ left/ swim fly/back/free**
 * ***stretch***
 * **10x25 turns (relevant strokes)**
 * **10x25 starts (1/2 length sprints)**
 * **8x50 (backwards/forwards)**
 * **200 easy**
 * **Total Yards- 4200 yards**


 * Wednesday, 6/17**
 * **600 swim**
 * **3x4x50 scull kick down swim back**
 * **4x50 swim**
 * ***stretch***
 * **3x6x25 dolphin on back w/fins**
 * **3x50 fly/back w/dolphin kick**
 * **3x4x25 double underwater pullouts**
 * **4x50 breast/ free**
 * **2x50 choice sprint**
 * **300 easy**
 * **Total Yards- 4000 yards**


 * Thursday, 6/18**
 * **400 swim 300 rt/Lft/s**
 * **6x25 4down/ 4up free**
 * **2x4x50 rt/lft spear kick**
 * **2x100 free (3 dolphin kicks)**
 * ***stretch***
 * **20x100 15x100 10x100**
 * **10x50 breaststroke kick**
 * **200 easy**
 * **Total Yards- 4500 yards**


 * Friday, 6/19**
 * **800**
 * **16x50 4-fly/back 4-back/breast 4-breast/free 4-50 IMs**
 * ***stretch***
 * **turn practice free/ flip free/back free/free open turn tuck open turns**
 * **10x50 odd-long axis even-short**
 * **3x3x100 desend 1-3**
 * **4x25 fast flutter**
 * **6x50 back**
 * **200 easy**
 * **Total Yards- 3800 yards**

Monday, 6/8**
 * Week 1
 * **300 swim 200 ks 200 ds**
 * **4x50 scull kick-zipper 4x75 free (3x)**
 * ***stretch***
 * **16x50 free**
 * **12x25 6-early catch breastroke 6- fast hand breast with fins**
 * **10x50 3 kp/ 2kp breastroke**
 * **4x300 pull**
 * **12x25 variable sprints**
 * **200 cool down**
 * **Total Yards- 5500 yards**


 * Tuesday, 6/9**
 * **400 swim 400 I.M. SKDS**
 * **2x75 1: fly,back,breast 2: back,breast,free 5x50 free (2x)**
 * **4x25 thumb drag fly**
 * **4x50 right arm/ left arm**
 * **4x75 free/ fly/ free**
 * **12x75 back 1: rt arm/ lft arm/ swim 2: 2 arm/ back 2 arm 3: auburn rotation (3/4)**
 * **8x25 marching soldier backstroke drill with fins**
 * **10x50 short/ turn/ finish**
 * **200 cool down**
 * **Total Yards- 4200 yards**


 * Wednesday, 6/10**
 * **600 swim**
 * **12x75 rt/ lft/ swim free**
 * ***stretch***
 * **4x25 half lenghth sprint 200 swim 50 sprint (3x)**
 * **6x50 kick choice 2x25 fast kick (2x)**
 * **6x100 pull (high elbows)**
 * **200 cool down**
 * **Total Yards- 4200 yards**


 * Thursday, 6/11**
 * **400 swim 300 ks 300 ds**
 * **3x50 sprint 2x75 25 fly, 50 free (3x)**
 * ***stretch***
 * **3x100 free 4x25 sprint choice (3x)**
 * **20x25 under water dolphin with fins**
 * **4x200 pull**
 * **200 cool down**
 * **Total Yards- 4600 yards**


 * Friday, 6/12**
 * **800 swim**
 * **4x75 kds 4x50 (2x)**
 * ***stretch***
 * **2x400**
 * **4x200**
 * **6x100**
 * **8x50**
 * **20x50 kick**
 * **200 cool down**
 * **Total Yards- 4600 yards**