June 6, 2014

W/U - 1500
10 x 150 on 3:00 (100 swim/50 choice)

M/S - 3300
3 x thru

• 6 x 50 kick on :50
• 4 x 50 drill on 1:00

3 x 600 on 10:00

C/D - 200

June 5, 2014

Swim

W/U - 800
8 x 100 on 1:45

M/S - 4200
7 x 100 kick on 1:45
8 x 50 on 1:00
8 x 50 on :55

2 x thru:
-2 x 200 on 3:30
-100 swim on 2:00

2 x thru:
-2 x 200 pull on 3:15
-100 swim on 2:00

7 x 100 kick on 1:45


C/D - 100


Bike - 32 miles easy Bluff Road Loop

June 4, 2014

W/U - 800
8 x 100 on 1:45

M/S - 4200
12 x 50 on 1:00 25 drill/25 swim
16 x 50 on :55
16 x 50 buoy on :50
16 x 50 pull on :50
12 x 100 kick on 1:40

C/D - 200
2 x 100 easy

June 3, 2014

Swim Set = 5100 Meters (5:30 a.m. - 7:01 a.m.)

W/U - 1000
10 x 100 on 1:45

M/S - 4000
3 x 200 kick on 3:15
8 x 50 on :55
2 x 400 on 7:00
2 x 400 buoy on 6:45
2 x 400 pull on 6:30
3 x 200 kick on 3:15

C/D - 100 easy

June 2, 2014

Swim Set = 5000 Meters (5:30 a.m. - 7:04 a.m.)

Warm Up - 1200
4 x 300 w/ 10" RI

Main Set - 3600
6 x 100 on 1:50 as 50 drill/50 swim

3 x thru the following:
-5 x 100 on 1:40
-200 pull on 4:00

3 x 300 kick on 5:00

Cool Down - 200 easy

Run Set = 20' Treadmill Session (5:00 p.m. - 5:20 p.m.)
-3' easy
-3' easy/moderate
-3' moderate
-3' moderate/hard
-3' hard
-1' harder
-1' hardest
-1' really hard
-2' moderate

Bike Set = 30' easy spin (5:45 p.m.-6:15 p.m.)