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Monday, 13 June 2022 600 2 x 300 on 5:30 Swim \ Drill Mix 1:50 400 4 x 100 on 2:00 Kick, Mix Efforts 2:00 400 4 x 100 on 1:50 Pull, Desc 1:50 :::::: Group Up :::::: 200 4 x 50 on 1:05 desc 2:10 1,400 4x{4 x 25 on :35 desc to best effort 2:20 {2 x 50 on 1:05 fast!!!!! 2:10 {4 x 25 on :35 desc to best effort 2:20 {1 x 50 on 1:15 loosen 2:30 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersTuesday, 14 June 2022 600 4 x 150 on 2:45 Swim \ Drill Mix 1:50 400 4 x 100 on 2:15 Kick, Mix Efforts 2:15 400 8 x 50 on 1:10 Pull, Desc 2:20 :::::: Group Up :::::: 100 4 x 25 on :40 fast!!!!! 2:40 450 3 x 150 on 2:40 desc 1:47 150 3 x 50 on 1:00 fast 2:00 450 3 x 150 on 2:35 desc 1:43 150 3 x 50 on 1:00 fast 2:00 450 3 x 150 on 2:30 desc 1:40 100 1 x 100 on 5:00 Cool Down 5:00 6:17 PM 3,250 MetersWednesday, 15 June 2022 600 3 x 200 on 3:45 Swim \ Drill Mix 1:52 400 8 x 50 on 1:15 Kick, Mix Efforts 2:30 400 4 x 100 on 1:50 Pull, Desc 1:50 :::::: Group Up :::::: 200 4 x 50 on 1:05 desc 2:10 2,400 2x{1 x 300 on 5:15 build 1:45 {1 x 600 on 10:30 strong and steady 1:45 {1 x 300 on 5:00 1:40 100 1 x 100 on 5:00 Cool Down 5:00 6:27 PM 4,100 MetersThursday, 16 June 2022 600 6 x 100 on 1:50 Swim \ Drill Mix 1:50 400 8 x 50 on 1:15 Kick, Mix Efforts 2:30 400 8 x 50 on 1:10 Pull, Desc 2:20 :::::: Group Up :::::: 200 4 x 50 on 1:05 desc 2:10 375 5 x 75 on 1:15 1:40 300 2 x 150 on 2:30 build each 1:40 375 5 x 75 on 1:15 desc 1:40 300 2 x 150 on 2:30 build each 1:40 100 1 x 100 on 5:00 Cool Down 5:00 6:13 PM 3,050 Meters
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