Friday, February 13

A:
10 minute choice warm up
6x100 kick (w/board) @ 2:00
6x100 drill (odds: IM, evens: free) @ 1:50
main set:
200 pull @ 3:00
8x50 free @ :45 (steady)
200 pull @ 3:00
8x50 IM order @ :55
*extra :60 rest*
200 pull @ 3:00
4x50 free @ :40 (strong)
200 pull @ 3:00
4x50 IM order @ :50
200 cool down
*4000 Total*

B:
10 minute choice warm up
6x75 kick (w/board) @ 2:00
6x75 drill @ 1:50
main set:
200 pull @ 4:00
8x50 free @ :60 (steady)
*extra :60 rest*
200 pull @ 4:00
8x50 free @ :55 (strong)
400 smooth swim (50 free, 50 choice)
100 cool down
*2900 Total*

C:
10 minute choice warm up
6x50 kick (w/board) @ 2:00
6x50 drill @ 1:50
main set:
200 pull w/ :60 rest
4x50 free w/:30 rest
*extra :60 rest*
200 pull w/ :60 rest
4x50 free w/:30 rest
200 cool down
*1900 Total*

Wednesday, February 11

A:
800 SKPS (200 each: swim, kick, pull, swim)
8x50 pull @ :50
2x200 negative split @ 3:10
4x100 fast @ 1:30
300 pull smooth
2x150 negative split @ 2:00
3x100 fast @ 1:30
200 pull smooth
2x100 negative split @ 1:40
2x100 fast @ 1:30
100 pull easy
1x100 negative split @ 2:00
1x100 all out FAST!!
100 easy recovery
10x50 @ :50 (descend stroke count 1-5 & 6-10)
100 cool down
*4500 Total*

B:
600 SKPS (150 each: swim, kick, pull, swim)
6x50 pull @ :60
2x150 negative split @ 2:45
3x100 fast @ 1:50
200 pull smooth
2x100 negative split @ 2:00
2x100 fast @ 1:50
100 pull easy
1x100 negative split @ 2:00
1x100 all out FAST!!
100 easy recovery
8x50 @ 1:05 (descend stroke count 1-5 & 6-10)
100 cool down
*2900 Total*

C:
400 SKPS (100 each: swim, kick, pull, swim)
6x50 drill @ 1:15
2x150 negative split w/ :45 sec rest
3x100 fast @ 3:00
200 pull smooth w/:60
2x100 negative split @ 3:30
2x100 fast @ 3:00
100 pull easy w/:60
100 cool down
*2100 Total*

Monday, February 9

A:
400 warm up
4x150 @ 2:40 (kick/drill/swim by 50)
4x150 swim @ 2:20
4x150 pull @ 2:10
4x150 swim @ 2:00
2x300 pull, negative split @ 150 wall w/:30 sec rest
6x100 @ 1:40 (odds: 3/5 breathing by 50, evens: 3/7 breathing by 50)
200 cool down
*4200 Total*

B:
400 warm up
3x150 @ 3:30 (kick/drill/swim by 50)
3x150 swim @ 3:00
3x150 pull @ 2:50
3x150 swim @ 2:40
1x300 pull smooth
5x100 @ 2:00 (3/5 breathing pattern by 50)
200 cool down
*3200 Total*

C:
300 warm up
9x50 w/:30 rest (3 times: 1 kick, 1 drill, 1 swim)
3x150 swim @ 4:00
3x150 pull @ 3:30
5x50 w/:45 rest (3/5 breathing pattern by 25)
100 cool down
*2000 Total*