Friday, April 3

A:
400 warm up
4x200 swim @ 2:50
4x50 kick @ 1:10
3x200 pull @ 2:40
6x50 kick @ 1:05
2x200 (free/IM by 25) @ 3:00
8x50 kick @ 1:00
1x200 swim (3/5/7/9 breathing pattern)
10x50 kick @ :55 (#5 & #10 are ALL OUT!)
300 long cool down
*4100 Total*

B:
400 warm up
4x200 swim @ 3:50
4x50 kick @ 1:30
3x200 pull @ 3:40
6x50 kick @ 1:20
2x200 (3/5/3/5 breathing pattern by 50) @ 3:30
8x50 kick @ 1:10
200 cool down
*3300 Total*

C:
400 warm up
4x100 swim @ 3:00
4x50 kick w/ :30 rest
3x100 pull @ 2:50
6x50 kick w/ :25 rest (last 3 with fins)
2x100 (3/5/3/5 breathing pattern by 25) @ 2:40
8x50 kick w/ :20 rest
100 cool down
*2300 Total*

Wednesday, April 1

A:
600 warm up choice
10x50 @ :60 (kick/drill by 25)
20x25 @ :30 (one fast, one easy)
main set #1:
4x
(50 all out, :5 sec rest
100 smooth, :10 sec rest
50 all out, :60 rest)
8x75 pull @ 1:05
main set #2:
4x
(25 all out, :5 sec rest,
50 smooth, :10 sec rest,
25 all out)
10x50 @ :60 w/ fins (kick underwater as far as possible on first 25, swim second 25)
200 cool down
*4100 Total*

B:
500 warm up choice
10x50 @ 1:20 (kick/drill by 25)
20x25 @ :40 (one fast, one easy)
main set:
6x
(50 all out, :5 sec rest, 100 smooth; :60 rest)
8x75 pull @ 1:20
200 cool down
*3200 Total*

C:
400 warm up choice
10x50 w/ :30 rest (kick/drill by 25)
20x25 @ :45 (one fast, one easy)
4x(50 all out, :5 sec rest, 100 smooth; :60 rest)
easy 200 cool down
*2200 Total*

Monday, March 30

A:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x100 pull (4 @ 1:30, 4 @ 1:20)
600 swim (3/5/7 breathing pattern by 50)
6x100 @ 1:45 (25 sprint kick, 75 strong swim)
500 negative split (smooth 250, strong 250)
5x100 @ 1:20 or 1:25 (negative split with obvious change of pace on 2nd 50)
2x(200 free/IM, :30 rest, 2x100 IM @ 1:45)
200 cool down
*4800 Total*

B:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x100 pull (4 @ 1:50, 4 @ 1:45)
600 swim (3/5/7 breathing pattern by 50)
6x100 @ 1:45 (25 sprint kick, 75 strong swim)
400 negative split (smooth 200, strong 200)
4x100 @ 1:40 (negative split with obvious change of pace on 2nd 50)
200 cool down
*3800 Total*

C:
800 warm up (200 swim/200 pull/200 kick/200 swim)
8x50 pull (4 @ 1:20, 4 @ 1:10)
400 swim (3/5 breathing pattern by 50)
5x100 w/ :30 rest (25 sprint kick, 75 swim)
8x25 drill w/ :20 rest
100 cool down
*2400 Total*