Friday, February 27

A:
8x 100 @ 2:00 (75 swim/25 kick)
6x 100 @ 1:50 (3/5/7/9 breathing pattern by 25)
4x 100 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 100 @ 1:30 (build to 100% by last 12 yards)
1x 100 ALL OUT!!
1x 100 recovery, easy swim)
2x 400 pull w/:30 rest (3/5/7/9 breathing pattern by 50)
12x 50 lung busters @ 1:00 (25 kick underwater, 25 kick on back)
200 cool down
*4200 Total*

B:
8x 75 @ 2:00 (50 swim/25 kick)
6x 75 @ 1:50 (3/5/3 breathing pattern by 25)
4x 75 @ 1:40 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 75 @ 1:30 (build to 100% by last 12 yards)
1x 75 ALL OUT!!
1x 75 recovery, easy swim)
2x 300 pull w/:45 rest (3/5 breathing pattern by 50)
8x 50 lung busters @ 1:30 (25 kick underwater, 25 kick on back)
200 cool down
*3200 Total*

C:
6x 75 @ 2:30 (50 swim/25 kick)
4x 75 @ 2:00 (3/5/3 breathing pattern by 25)
2x 75 @ 1:50 (Distance Per Stroke...try to lower # of strokes each 25)
main set - twice through:
(2x 75 @ 2:00 (build to 100% by last 12 yards)
1x 75 ALL OUT!!
1x 75 recovery, easy swim)
2x 200 pull w/:60 rest (3/5 breathing pattern by 50)
4x 50 lung busters @ 2:00 (25 kick underwater, 25 kick on back)
100 cool down
*2200 Total*

Wednesday, February 25

A:
3x300 w/:30 rest (200 swim, 100 kick)
6x150 (odds: @ 2:30, descend stroke count by 1 stroke each 50; evens: @ 2:15, descend effort by 50)
Main set:
40x50
(16 @ :45, every 4th 50 FAST
Extra :60 rest
12 @ :50, every 3rd 50 FAST
Extra :60 rest
8 @ :55, every other 50 FAST
Extra :60 rest
4 @ :60 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*4200 Total*

B:
3x200 w/:30 rest (150 swim, 50 kick)
6x100 (odds: @ 2:00, descend stroke count by 1 stroke each 25; evens: @ 1:50, descend effort by 25)
Main set:
30x50
(12 @ :50, every 4th 50 FAST
Extra :60 rest
9 @ :55, every 3rd 50 FAST
Extra :60 rest
6 @ :60, every other 50 FAST
Extra :60 rest
3 @ 1:10 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*3100 Total*

C:
3x150 w/:60 rest (100 swim, 50 kick)
4x100 (odds: @ 3:00, descend stroke count by 1 stroke each 25; evens: @ 2:30, descend effort by 25)
Main set:
20x50
(8 @ :60, every 4th 50 FAST
Extra 1:30 rest
6 @ 1:10, every 3rd 50 FAST
Extra 1:30 rest
4 @ 1:20, every other 50 FAST
Extra 1:30 rest
2 @ 1:30 ALL FAST!!!)
400 smooth (100 w/buoy, 100 swim, repeat)
*2250 Total*

Monday, February 23

A:
400 choice swim
300 drill & distance-per-stroke
200 kick (board optional)
100 IM
Main set:
5 x through:
200 pull strong @ 3:00
150 swim, build to 90% @ 2:15
100 fast (descend thru 5 sets) @ 1:30
50 recovery @ 1:00
6x100 IM w/:20 rest 2x(1 kick, 1 drill, 1 swim)
200 cool down
*4300 Total*

B:
300 choice swim
200 drill
100 kick (board optional)
100 no freestyle
Main set:
4 x through:
200 pull strong @ 3:45
150 swim, build to 90% @ 2:45
100 fast (descend thru 4 sets) @ 1:45
50 recovery @ 1:15
3x100 w/:30 rest (1 kick, 1 drill, 1 swim)
200 cool down
*3200 Total*

C:
100 swim
100 drill
100 kick
100 swim
Main set:
2 x through:
200 pull w/ 2:00 rest
150 swim, build effort w/ 1:30 rest
100 fast w/ 1:00 rest
50 easy recovery w/ 1:00 rest
6x100 w/:60 rest (1 kick, 1 drill, 1 swim)
200 cool down
*2200 Total*