Friday, February 20

A:
Fins ON
5x200 @ 3:30 or 3:45 (150 swim/50 kick)
Fins OFF
5x150 @ 2:00, 2:15, or 2:30 (solid swim)
Extra :60 rest
10x100 @ 1:20, 1:30, or 1:40 (pull strong)
Extra :60 rest
15x50 @ :40, :45 or :50 (swim, descend time 1-5, 6-10, 11-15)
Fins ON
4x200 @ 3:30 or 3:45 (50 swim/50 kick/50 s/50 k)
Fins OFF
200 cool down
*4500 Total*

B:
Fins ON
4x200 @ 4:00 or 4:30 (150 swim/50 kick)
Fins OFF
4x150 @ 2:45, 2:50, or 3:00 (solid swim)
Extra :90 rest
8x100 @ 1:45, 1:50, or 2:00 (pull strong)
Extra :90 rest
12x50 @ :50, :55 or :60 (swim, descend time 1-4, 5-8, 9-12)
Fins ON
3x200 @ 4:00 or 4:30 (50 swim/50 kick/50 s/50 k)
Fins OFF
200 cool down
*3600 Total*

C:
Fins ON
3x200 @ 5:00 or 6:00 (150 swim/50 kick)
Fins OFF
3x150 w/1:30 rest (just swim)
Extra 2:00 rest
6x100 w/:60 rest (use pull buoy, paddles are optional)
Extra 2:00 rest
9x50 w/:30 rest (swim, descend effort 1-3, 4-6, 7-9)
Fins ON
2x200 @ 5:00 or 6:00 (50 swim/50 kick/50 s/50 k)
Fins OFF
100 cool down
*2600 Total*

Wednesday, February 18

A:
500 warm up
6x100 @ 2:00 (50 kick, 50 drill)
2x250 @ 3:30 (200 smooth pull, :5 sec rest, 50 build swim)
6x75 @ 1:05 (3/5/7 breathing pattern)
4x125 @ 2:00 (75 easy pull @ 1:00, 50 FAST swim @ 1:00)
6x50 @ :50 (descend stroke count 1-6)
5x100 @ 1:40 (50 easy pull on :40, 50 FAST swim on :60)
6x25 @ :30 recovery swim
10x50 @ :60 (odds are FAST in IM order with 2 freestyle...evens are recovery)
300 cool down
*4300 Total*

B:
400 warm up
5x100 @ 2:30 (50 kick, 50 drill)
2x200 @ 3:45 (200 smooth pull, :5 sec rest, 50 build swim)
4x75 @ 1:20 (5/3/5 breathing pattern)
4x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30)
5x50 @ 1:00 (descend stroke count 1-6)
4x100 @ 2:15 (easy pull)
8x50 @ 1:10 (odds are FAST, evens are recovery)
200 cool down
*3200 Total*


C:
300 warm up
8x50 w/:30 rest (50 kick, 50 drill, repeat)
2x100 @ 3:00 (50 smooth pull, :5 sec rest, 50 build swim)
4x50 @ 1:20 (3/5 breathing pattern)
2x100 @ 2:30 (50 easy pull @ 1:00, 50 FAST swim @ 1:30)
5x50 @ 1:00 (descend stroke count 1-5)
3x100 @ 2:30 (easy pull)
8x50 @ 1:10 (odds are FAST, evens are recovery)
200 cool down
*2400 Total*

Monday, February 16

A:
900 warm up 3x(200 swim, 50 kick, 50 drill)
12x50 @ :50 (descend stroke count 1-4, 5-8, 9-12)
main set:
5x400 @ 5:20-6:00 interval
(#1, 3, 5: swim, descend 400 times)
(#2, 4: pull, negative split effort)
8x50 @ :55 (IM Switch: fly/back, back/breast, breast/free, free/fly)
200 cool down
*4100 Total*

Optional set before cool down:
5x100 @ 1:40 (50 cruise, :5 rest, 50 FAST)
*4600 Total*

B:
600 warm up 2x(200 swim, 50 kick, 50 drill)
8x50 @ :50 (descend stroke count 1-4, 5-8)
main set:
5x300 @ 5:30-6:00 interval
(#1, 3, 5: swim, descend 300 times)
(#2, 4: pull, negative split effort)
8x50 @ 1:10 (3/5 breathing pattern by 25)
200 cool down
*3100 Total*

C:
300 warm up (200 swim, 50 kick, 50 drill)
8x50 @ 1:20 (descend stroke count 1-4, 5-8)
main set:
5x200 @ 4:30-5:00 interval
(#1, 3, 5: swim, descend 200 times)
(#2, 4: pull, negative split effort)
8x50 @ 1:30 (3/5 breathing pattern by 25)
100 cool down
*2200 Total*