Friday, March 27

A:
6x150 w/ :15 rest (100 free/50 non free)
12x25 @ :30 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
3 x
(8x50 pull 4 @ :45, 4 @ :40
3x100 @ 1:30 3/5/7/9 breathing pattern by 25
200 as 25 free/25 IM order
extra :30 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25)
200 cool down
*4400 Total*

B:
6x150 w/ :20 rest (100 free/50 non free)
12x25 @ :40 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
2 x
(8x50 pull 4 @ :55, 4 @ :505
3x100 @ 1:45 3/5/3/5 breathing pattern by 25
200 as 25 free/25 drill
extra :30 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25)
200 cool down
*3400 Total*

C:
6x150 w/ :30 rest (100 free/50 non free)
12x25 @ :45 (odds: head-up swimming, evens: Distance Per Stroke)
main set:
8x50 pull @ 1:20
3x100 @ 3:00 (3/5/3/5 breathing pattern by 25)
200 as 25 free/25 drill
extra :60 rest
4x25 as dive in, swim 25, 10 push ups, swim 25, 10 squats, swim 25, 10 jumping-jacks, swim 25
200 cool down
*2400 Total*

Wednesday, March 25

A:
500 warm up choice
6x100 pull (2 @ 1:40, 2 @ 1:30, 2 @ 1:20)
10x50 @ :60 (one kick strong , one swim smooth)
main set:
100 @ 1:20, 100 @ 1:30
200 @ 2:40, 100 @ 1:30
300 @ 4:00, 100 @ 1:30
200 @ 2:40, 100 @ 1:30
100 @ 1:20, 100 @ 1:30
600 easy with fins (3/5/7 breathing pattern by 50)
main set #2:
5x(100IM @ 1:45, 50 recovery @ :50)
200 cool down
*4600 Total*

B:
400 warm up
6x100 pull (2 @ 2:00, 2 @ 1:50, 2 @ 1:40)
10x50 (one kick @ 1:30 strong , one swim @ :60 smooth)
main set:
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
100 @ 1:45, 50 @ 1:30
200 @ 3:30, 50 @ 1:30
300 easy with fins (3/5/7 breathing pattern by 50)
200 cool down

C:
300 warm up choice
6x100 pull w/ :30 rest
10x50 with fins @ 1:30 (1 kick, 1 swim)
main set:
4x(100 @ 2:30, 50 @ 1:30)
3x100 w/:30 sec rest (50 drill, 50 swim)
100 cool down
*2400 Total*

Monday, March 23

A:
1000 warm up (choice)
6x75 @ 1:30 (kick/drill/swim by 25)
800 pull
6x75 swim 3 @ 1:20, 3 @ 1:10
600 pull
6x75 swim 3 @ 1:10, 3 @ 1:00
400 pull
6x75 swim 3 @ 1:05, 3 @ :55
200 cool down
*4800 Total*

B:
800 warm up (choice)
6x75 @ 1:50 (kick/drill/swim by 25)
600 pull
6x75 swim @ 1:30
400 pull
6x75 swim @ 1:20
200 pull
6x75 swim 2 @ 1:30, 2 @ 1:20, 2 @ 1:10
200 cool down
*4000 Total*

C:
500 warm up (choice)
6x50 w/ :40 sec rest (kick/drill by 25)
400 pull
6x50 swim @ 1:20
300 pull
6x50 swim @ 1:10
200 pull
6x50 swim @ 1:05
100 cool down
*2800 Total*