Wednesday, March 26

A:
400 choice warm up
8x25 @ :30 (build to FAST!)
4x100 @ 1:30 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:25 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:20 (best average!)
400 pull (3/5 breathing by 100)
8x50 @ :60 (ALL FAST!)
400 cool down (100 IM/100 free, repeat)
*4200 total*

B:
300 choice warm up
8x25 @ :40 (build to FAST!)
4x100 @ 2:00 (best average!)
400 (50 kick/50 swim)
4x100 @ 1:55 (best average!)
400 (50 non-free/50 free)
4x100 @ 1:50 (best average!)
400 pull (3/5 breathing by 100)
200 cool down
*3500 total*

C:
300 choice warm up
4x25 w/:20 rest (build to FAST!)
4x100 w/:30 rest (descend 1-4)
300 (50 kick/50 swim)
4x100 w/:30 rest (descend 1-4)
300 (50 non-free/50 free)
400 pull (3/5 breathing by 50)
200 cool down
*2400 total*

Monday, March 24

A:
200 swim/100 kick
12x25 @ :40 w/band only
8x50 swim @ :45 (descend 1-4, 5-8)
100 easy (reverse IM drill)
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :50
4x75 @ 1:10
4x100 @ 1:25
4x125 @ 1:45
4x150 @ 2:05
4x175 @ 2:20
4x200 @ 2:40
200 cool down
*4900 total*

B:
200 swim/100 kick
8x25 @ :60 w/band only
4x50 swim @ :55 (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 @ :30
4x50 @ :60
4x75 @ 1:20
4x100 @ 1:50
4x125 @ 2:10
4x150 @ 2:40
4x175 @ 3:10
200 cool down
*3800 total*

C:
200 swim/100 kick
4x25 w/:30 rest w/band only
4x50 swim w/:20 rest (descend 1-4)
100 easy swim
(do the following sets continuous, no extra rest, all swim freestyle)
4x25 w/:10 rest
4x50 w/:15 rest
4x75 w/:20 rest
4x100 w/:25 rest
4x125 w/:30 rest
200 cool down
*2400 total*

Friday, March 21

A:
500 swim
2x200 kick with fins w/:30 rest
4x150 @ 2:30 (100 IM/50 free)
2x600 pull w/:30 rest (negative split at the 300 wall!)
3x100 @ 1:45 (reverse IM)
2x600 pull w/:30 rest (descend by 200s in each 600)
6x50 Kick @ :60 (25 FAST/25 easy)
200 cool down
*4700 total*

B:
400 swim
2x200 kick with fins w/:30 rest
4x100 @ 2:30 (50 free/50 non-free)
2x500 pull w/:30 rest (negative split at the 250 wall!)
3x100 @ 2:20 (50 drill/50 swim)
2x400 pull w/:30 rest (descend by 100s in each 400)
4x50 Kick @ 1:30 (25 FAST/25 easy)
200 cool down
*3700 total*

C:
300 swim
2x100 kick with fins w/:30 rest
2x400 pull w/:30 rest (negative split at the 200 wall!)
3x100 w/:30 rest (50 free/50 non-free)
2x300 pull w/:30 rest (descend by 100s in each 300)
4x50 Kick w/:30 rest (25 FAST/25 easy)
100 cool down
*2500 total*

Wednesday, March 19

A:
300 swim/100 kick
6x50 @ :50 (IM switch)
6x100 pull @ 1:20 (all strong)
6x50 @ :45 (25 Tarzan drill/25 swim)
4x150 pull @ 2:00 (all strong)
6x50 @ :40 swim (25 FAST!/25 easy)
3x200 pull 2:40 (all strong)
6x50 @ :60 swim (all from a dive, FAST!)
2x300 @ 4:00 (all strong)
300 cool down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6x50 @ 1:10 (25 free/25 non-free)
6x100 pull @ 1:55 (all strong)
6x50 @ 1:05 (25 Tarzan drill/25 swim)
4x150 pull @ 2:50 (all strong)
6x50 @ :60 swim (25 FAST!/25 easy)
3x200 pull 3:45 (all strong)
300 cool down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6x50 w/:15 rest (25 free/25 non-free)
6x100 pull w/:30 rest (all strong)
6x50 w/:20 rest (25 Tarzan drill/25 swim)
4x150 pull w/:30 rest (all strong)
300 cool down (50 kick/100 swim)
*2500 total*

Monday, March 17

A:
300 swim/200 pull/100 kick
6x125 @ 2:15 (50 kick/75 build)
2x250 @ 3:40 (200 FAST/50 easy)
100 Kick w/:30 rest
2x200 @ 3:00 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 2:20 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 1:40 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:30 rest]
200 cool down
*4300 total*

B:
300 swim/200 pull/100 kick
4x125 @ 3:00 (50 kick/75 build)
2x200 @ 4:15 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 3:15 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 2:15 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
200 cool down
*3500 total*

C:
300 swim/200 pull/100 kick
4x100 w/:30 rest (50 kick/50 build)
2x150 w/:30 rest (100 FAST/50 easy)
50 Kick w/:30 rest
2x100 w/:30 rest (50 FAST/50 easy)
50 Kick w/:30 rest
2x50 w/:30  rest (25 FAST/25 easy)
50 kick w/:30 rest
3 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
150 cool down
*2500 total*

Friday, March 14

A:
750 warm up (200 swim/50 kick)
7x100 1:50 (50 Kick/50 swim build)
7x50 @ :55 (25 back/25 free)
12x25 @ :30 (1/2 FAST!/1/2 easy)
200 IM (25 drill/25 swim)
8x100 pull @ 1:25 (descend 1-4, 5-8)
3x300 swim @ 4:30 (100 free/100 IM/100 free)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*4100 total*

B:
500 warm up (200 swim/50 kick)
5x100 2:30 (50 Kick/50 swim build)
5x50 @ 1:10 (25 non-free/25 free)
10x25 @ :40 (1/2 FAST!/1/2 easy)
8x100 pull @ 1:55 (descend 1-4, 5-8)
3x200 swim @ 4:00 (all strong)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*3300 total*

C:
500 warm up (200 swim/50 kick)
5x100 w/:30 rest (50 Kick/50 swim build)
5x50 w/:20 rest (25 non-free/25 free)
10x25 w/:15 rest (1/2 FAST!/1/2 easy)
4x100 pull w/:30 rest (descend 1-4)
400 cool down (100 swim/50 kick/50 Frog, repeat)
*2300 total*