Friday, March 13

A:
20x50 swim (5 @ :60, 5 @ :55, 5 @ :50, 5 @ :45)
3x300 draft packs (3-4 people per lane, start close together, leader moves to the back of the pack each 100)
6x50 kick @ 1:10
3x200 pull @ 2:50
6x50 @ :55 as: head up 25, swim 25
3x100 @ 1:30 descend 1-3
6x50 @ :50 (3/5, 3/7, 3/9 breathing pattern)
3x100 @ 1:30 ascend 1-3
200 cool down
*4200 Total*

B:
20x50 swim (5 @ 1:10, 5 @ 1:05, 5 @ 1:00, 5 @ :55)
2x300 swim w/ :30 sec rest
4x50 kick @ 1:30
2x200 pull @ 3:30
4x50 @ 1:00 as head up 25, swim 25
3x100 @ 1:50 descend 1-3
4x50 @ :60 (3/5 breathing pattern)
3x100 @ 1:50 ascend 1-3
200 cool down
*3400 Total*

C:
12x50 swim (45 @ 1:30, 4 @ 1:20, 4 @ 1:10)
2x200 swim w/ :60 sec rest
4x50 kick @ 2:00
2x150 pull @ 3:45
4x50 @ 1:30 drill
2x100 @ 2:15 negative split (1st 50 smooth, 2nd 50 fast)
100 cool down
*2000 Total*

Wednesday, March 11

**Don't forget to VOTE in the new poll (in the right column). What goes through your head when you are swimming??

A:
400 swim
300 pull
200 kick
100 IM drill
8x75 @ 1:15 (25 kick, 50 swim build)
main set:
(3x through:
6x50 ALL OUT - 2 @ :45, 2 @ :60, 2 @ 1:15
200 easy recovery)
150, 100, 50 pull @ 1:20 base...3x through
200 cool down
*4200 Total*

B:
400 swim
300 pull
200 kick
100 drill
6x75 @ 1:45 (25 kick, 50 swim build)
main set:
(2x through:
6x50 ALL OUT - 2 @ :60, 2 @ 1:15, 2 @ 1:30
200 easy recovery)
150, 100, 50 pull @ 1:50 base...2x through
200 cool down
*3300 Total*

C:
300 swim
200 pull
100 kick
6x75 @ 2:30 (25 kick, 50 swim build)
main set:
6x50 ALL OUT - 2 @ 1:20, 2 @ 1:40, 2 @ 2:00
200 easy recovery
150, 100, 50 pull @ with :30-:45 sec rest
100 cool down
*2000 Total*

Monday, March 9

A:
500 warm up
10x25 @ :30 with sighting (lift your head and 'sight' 4-5 times per lap)
10x25 @ :30 turn at the 'T' (start in the middle of the pool, swim towards the wall, flip at the 'T', don't touch the wall, and swim back to the middle)
main set:
6x75 kick @ 1:30
6x100 swim @ 1:25 or 1:30
4x75 kick @ 1:25
3x200 swim @ 2:40 or 2:50
2x75 kick @ 1:20
2x300 swim @ 4:00 or 4:15
50 easy recovery
10x25 @ :30 (odds: head up all the way, evens: easy swim)
10x25 @ :40 (1st lap: 4 breaths, 2nd lap: 3 breaths, 3rd lap: 2 breaths, 4th: 1 breath, 5th: no breaths, repeat)
200 cool down
*4400 Total*

B:
400 warm up
10x25 @ :40 with sighting (lift your head and 'sight' 4-5 times per lap)
10x25 @ :40 turn at the 'T' (start in the middle of the pool, swim towards the wall, flip at the 'T', don't touch the wall, and swim back to the middle)
main set:
6x50 kick @ 1:30
6x75 swim @ 1:30
4x50 kick @ 1:20
3x150 swim @ 3:00
2x50 kick @ 1:10
2x225 swim @ 4:00
50 easy recovery
8x25 @ :45 (1st lap: 4 breaths, 2nd lap: 3 breaths, 3rd lap: 2 breaths, 4th: 1 breath, repeat)
200 cool down
*3400 Total*

C:
300 warm up
8x25 w/:15 sec rest (sighting: lift your head and 'sight' 4-5 times per lap)
8x25 w/:15 sec rest (turn at the 'T': start in the middle of the pool, swim towards the wall, flip at the 'T', don't touch the wall, and swim back to the middle)
main set:
6x50 kick @ 2:00 (you can use fins for the last 3 50s)
6x75 swim @ 2:00
4x50 kick @ 2:00 (you can use fins for the last 2 50s)
3x150 swim @ 4:00
8x25 @ :60 (1st lap: 5 breaths, 2nd lap: 4 breaths, 3rd lap: 32 breaths, 4th: 2 breaths, repeat)
100 cool down
*2400 Total*