Friday, March 6

A:
Fins on
4x150 swim @ 2:30
4x150 @ 2:30 kick/drill/swim by 50
Fins off
5x50 @ :50 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
500 @ 7:05
400 @ 5:40
300 @ 4:15
200 @ 2:55
100 @ 1:30)
100 easy recovery
20x25 (4 IM order @ :30, 4 non-legal stroke @ :40, repeat)
10x75 pull @ 1:05
200 cool down
*4400 Total*

B:
Fins on
3x150 swim @ 3:00
3x150 @ 3:00 (kick/drill/swim by 50)
Fins off
4x50 @ :60 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
400 @ 7:30
300 @ 5:45
200 @ 3:40
100 @ 1:50)
100 easy recovery
20x25 (4 drill @ :40, 4 perfect stroke@ :40, repeat)
8x75 pull @ 1:30
200 cool down
*3500 Total*

C:
Fins on
2x150 swim @ 4:00
2x150 @ 4:00 (kick/drill/swim by 50)
Fins off
4x50 @ 1:20 (build to 100%)
Main Set:
(emphasis is start speed, the 1st 100 is FAST, then settle into mid-race pace for remainder:
300 @ 7:00
200 @ 4:30
100 @ 2:30)
100 easy recovery
16x25 (4 drill @ :45, 4 perfect stroke @ :450, repeat)
4x75 pull @ 2:00
100 cool down
*2300 Total*

Wednesday, March 4

A:
500 warm up
8x75 @ 1:30 choice strokes (kick/drill/swim by 25)
4 times through:
(100 kick fast @ 2:15
150 swim strong @ 2:15
50 recovery swim @ :60)
4 times through:
(50 free FAST @ :45
100 IM @ 1:45
50 recovery swim @ :60)
8x50 @ :55 IM switch (odds: fly/back, evens: breast/free)
6x100 pull @ 1:30
200 cool down
*4300 Total*

B:
400 warm up
6x75 @ 2:00 (kick/drill/swim by 25)
3 times through:
(100 kick fast @ 2:40
150 swim strong @ 2:40
50 recovery swim @ :60)
3 times through:
(50 free FAST @ :60
100 @ 2:00 w/buoy, 3/5/3/5 breathing pattern by 25
50 recovery swim @ :60)
6x50 @ 1:10 your choice of strokes
5x100 pull @ 1:50
200 cool down
*3200 Total*

B:
300 warm up
4x75 @ 2:30 (kick/drill/swim by 25)
2 times through:
(100 kick fast @ 3:15
150 swim strong @ 3:15
50 recovery swim @ 1:30)
2 times through:
(50 free FAST @ 1:30
100 @ 2:30 w/buoy, 3/5/3/5 breathing pattern by 25
50 recovery swim @ 1:30)
4x100 pull @ 2:150
200 cool down
*2100 Total*

Monday, March 2

A:
600 choice warm up
6x150 pull, steady effort (3 @ 2:20, 3 @ 2:10)
12x 50 pull, strong effort (6 @ :45, 6 @ :40)
main set: (swim, 3x thru)
300 @ 4:00 or 4:30
200 @ 2:40 or 3:00
100 @ 1:20 or 1:30
(descend your effort through the three rounds)
6x75 w/:10 sec rest (25 kick/50 swim)
200 cool down
*4600 Total*

B:
400 choice warm up
4x150 pull, steady effort @ 2:45
8x50 pull, strong effort @ :50
main set: (swim, 2x thru)
300 @ 5:30
200 @ 3:40
100 @ 1:50
(stronger effort on the second round)
6x75 w/:15 sec rest (25 kick/50 swim)
200 cool down
*3250 Total*

C:
300 choice warm up
3x150 pull, steady effort w/ :45 rest
6x50 pull, strong effort @ 1:15
main set (swim):
300
200
100
(stronger effort through the round)
6x75 w/:20 sec rest (25 kick/50 swim)
100 cool down
*2200 Total*