Friday, March 20

A:
600 with fins (200 swim/100 kick, repeat)
8x75 @ 1:30 kick/drill/swim by 25 (reverse IM order)
main set:
2x200 @ 3:00 (build)
:30 extra rest
200 For Time!
50 easy
4x100 @ 1:30 (descend 1-4)
:30 extra rest
200 For Time!
50 easy
8x50 @ :45 (descend 1-4, 5-8)
:30 extra rest
200 For Time!
100 easy
6x125 @ 1:45 pull smooth
4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, etc:)
200 cool down
*4400 Total*

B:
500 with fins (200 swim/50 kick, repeat)
8x50 @ 1:20 kick/drill by 25
main set:
2x150 @ 3:00 (build)
:30 extra rest
150 For Time!
50 easy
4x75 @ 1:30 (descend 1-4)
:30 extra rest
150 For Time!
50 easy
8x50 @ :45 (descend 1-4, 5-8)
:30 extra rest
150 For Time!
100 easy
5x100 @ 2:00 pull smooth
4x50 FUN stuff (feet-first, cork-screw, backwards-freestyle, one-foot-out-of-the-water, etc:)
200 cool down
*3400 Total*

C:
400 with fins (150 swim/50 kick, repeat)
6x50 w/ :30 rest (kick/drill by 25)
main set:
2x100 @ 3:00 (build)
:30 extra rest
100 For Time!
50 easy
4x50 @ 1:30 (descend 1-4)
:30 extra rest
100 For Time!
50 easy
8x25 @ :45 (descend 1-4, 5-8)
:30 extra rest
100 For Time!
50 easy
4x100 w/ :45 rest (pull smooth)
100 cool down
*2100 Total*

Wednesday, March 18

A:
500 warm up
6x50 @ :50 pull
6x75 @ 1:10 pull
6x100 @ 1:25 pull
8x25 @ :30 swim build
main set:
14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :45, easy @ :60)
400 w/fins (3/5/7/9 breathing pattern by 50, repeat)
9x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy (fast @ :60, easy @ 1:30)
300 w/fins (3/5/7 breathing pattern by 50, repeat)
4x100 @ 2:00 (go as fast as you can for as long as you can without breathing! when you breathe, go easy for remainder of 100)
200 cool down
*4500 Total*

B:
400 warm up
6x50 @ :60 pull
6x75 @ 1:25 pull
6x100 @ 1:50 pull
8x25 @ :30 swim build
main set:
14x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy (fast @ :60, easy @ 1:30)
300 w/fins (3/5/7 breathing pattern by 50, repeat)
6x50 kick as 1 fast, 1 easy, 2 fast, 1 easy, 1 fast, (fast @ 1:30, easy @ 2:00)
200 cool down
*3400 Total*

C:
300 warm up
4x50 w/:20 rest pull
4x75 w/ :30 rest pull
4x100 w/:40 rest pull
6x25 @ :45 swim build
main set:
9x50 swim as 1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy (fast @ 1:20, easy @ 2:00)
200 w/fins (3/5 breathing pattern by 50, repeat)
100 cool down
*2100 Total*

Monday, March 16

A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
Main set: 3x 600 broken as:
(300 pull smooth @ 4:15
150 swim build @ 2:00
100 swim strong @ 1:15
50 swim Fast! @ :35
100 easy recovery @ 2:00 between each 600)
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down
*4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
Main set: 3x500 broken as:
(200 pull smooth @ 4:00
150 swim build @ 2:45
100 swim strong @ 1:45
50 swim Fast! @ :45
50 easy recovery @ 2:00 between each 500)
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down
*3350 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim @ :45
Main set: 3x400 broken as:
(200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00)
6x75 @ 1:45 (kick/drill/swim by 25)
100 cool down
*2350 Total*