Gold - ANC

5 x 200 on 3:10 EN1
rev rotate 50 fly through, last 200 is dr/sw fly

6 x 125 on 2:00 EN2
IM, dbl Brst

8 x 75 on 1:20 EN2-EN3
sw/k/sw sprint the kick

5 x 100 IM on 2:00 EN3
or
5 x 150 Fr on 2:00 EN2

10 x {125 free on 1:30 EN2+
{50 non free on :50 EN2
{25 sprint kick on 1:00 SP1

4 x 50 breath control on 1:00 HYP

9 x 25 sprint medley on :45 SP3
fly, back, brst

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Gold - ANC

200 ch

10 x 100 alt free on 1:20, IM on 1:30 EN1+

20 x 25 on :30 Fly EN2

T300 kick w/fins

12 x 75 on 1:15 EN2
odds fly,bk,bk
evens fly,bk,brst

20 x 25 on :30 Fly EN2

peer coaching and relays with bronze & novice.

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Gold - ANC

200 ch

20 x 50 on :50 EN1+
alt 2 free, 2 back

-------------------------
one of the following sets

8 x 200 on 2:50 reverse rotate 50 back through EN2

or

12 x 75 on 1:15 rotate 25 back EN2
9 x 25 on :45 sprint medley SP3

-----------------------
8 x 50 on 1:10 bk/brst EN3

-----------------------
one of the following sets

600 back EN1
2 x 300 IM EN1
4 x 150 Free EN1
:10 rest after each

8 x 50 free drill on 1:05

or

5 x {1 x 100 fr on 1:20 EN1+
{1 x 200 fr on 2:50 build EN1+_EN2+
{4 x 50 free EN3
the 50's are on 1:00,:55,:50,:45,:40 by round

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Gold - ANC

200 ch

12 x 100 free
1-6 on 1:30 EN1
7-12 on 1:20 EN2

The following is one set:
50's are EN3-SP1, the rest is EN2
8 x 50 on :45 FK with fins
400 IM on 6:00 (under 5:25)
6 x 50 on :50 FK with fins
8 x 75 on 1:15 BK (under 1:05)
4 x 50 on :55 FK with fins
5 x 100 on 1:25 open and close with fly
2 x 50 on 1:00 FK with fins

500 Brst drill/swim REC

8 x 75 on 1:45 Brst EN3
25 black hole, 50 Fast

9 x 25 on :45 Sprint Medley SP3

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Gold - ANC - Taper

300 rev IM dks REC

12 x 50 on :50 EN2
IMO/fr,bk,fly drill

4 x 200 on 2:45 EN2-EN3+
rotate 50 fly through
any 50 free proceeding fly is also sprint
add 50 fly's as a broken 200, goal is Jr cut.

cool down

Gold - ANC - Taper

300 rev IM dks REC

12 x 50 IMO/fr,bk,fly drill on :50 EN2

5 x 100 on 1:20 75fr,25strk EN2-EN3+
desc last 25 from 85% to race pace
target speed is the same as the last 25 of goal race pace.

cool down

Silver - ANC - Dryland

2 perimeter runs

week 4 day 3 of 100 pushup program
23,28,23,23,33 with a 100 yd run after each.

2 perimeter runs