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Saturday July 3
Coaches Chris and Jody
Warm up
  1. 200 freestyle 200 alternating 50 back/50 free 100 alternating 50 catch-up/50 free 100 freestyle [600]
Drill
  1. 5x100 odds: swim, choice of strokes evens: 50 kick/50 single arm drill (500/1100)
Main
  1. Today's main set is a "Roll Your Own" kind of thing. There are 6 choices, each totaling 500 meters. Each lane will roll a die for their main set. The rules are:

    1. Roll for one set, do it, and when it's done, roll for the next one. Lanes will roll for 3-5 sets, depending on how fast they are, and how long the workout period is.

    2. Lanes are allowed one mulligan when they roll for sets, but only one. And if chosen, the mulligan must be taken right then and there. After the mulligan is used, if the same set comes up, too bad!

    3. When rolling for the very last set, if the die roll is called ahead of the throw and it comes up, the lane may choose the last set.

    The sets:
    #1 1x500 pull, breathing every 3rd stroke/5th stroke/7th stroke by 25
    #2 1x50 free on cruise
    1x100 on cruise
    1x150 on cruise
    1x200 on cruise
    #3 8x50 on cruise+20 sec
    1 pair each stroke. First on in each pair is kick, second is swim
    1x100 IM on cruise+20 sec
    #4 5x100
    #1 all free on cruise+5 sec
    #2 25 nonfree/75 free on cruise+10 sec
    #3 50 nonfree/50 free on cruise+15 sec
    #4 75 nonfree/25 free on cruise+20 sec
    #5 all nonfree on cruise+25 sec
    #5 5 rounds of:
    1x25 fast kick
    1x50 free, breathing every 5th stroke
    1x25 easy
    10 sec rest between everything
    #6 10x50 on cruise+30 sec
    odds: fast, choice of strokes or kick
    evens: easy