Friday, April 10

A:
200 swim
200 pull
200 kick
200 swim
8x25 kick @ :45
6 minutes kick (:30 hard, :60 easy)
8x50 @ :50 (descend stroke count 1-4, 5-8)
6 minutes kick (:40 hard, :50 easy)
8x75 @ 1:15 (odds: fly/bk/br, evens: bk/br/free)
6 minutes kick (:45 hard, :45 easy)
8x100 @ 1:30 (3/5/7/9 breathing pattern by 25)
8x25 @ :45 FAST (start 1 yard away from the wall, no push off)
200 cool down
*4100 Total* (estimate)

B:
150 swim
150 pull
150 kick
150 swim
6x25 kick @ :45
6 minutes kick (:30 hard, :60 easy)
6x50 @ :60 (descend stroke count 1-3, 4-6)
6 minutes kick (:40 hard, :50 easy)
6x75 @ 1:30 (drill/swim/drill by 25)
6 minutes kick (:45 hard, :45 easy)
6x100 @ 2:00 (3/5/7/3 breathing pattern by 25)
8x25 @ :45 FAST (start 1 yard away from the wall, no push off)
200 cool down
*3200 Total* (estimate)

C:
100 swim
100 pull
100 kick
100 swim
4x25 kick @ :60
6 minutes kick (:30 hard, :60 easy)
4x50 @ 1:15 (descend stroke count by 1 each 50)
6 minutes kick (:40 hard, :50 easy)
4x75 @ 2:00 (drill/swim/drill)
6 minutes kick (:45 hard, :45 easy)
4x100 @ 2:30 (3/5/3/5 breathing pattern by 25)
200 cool down
*2200 Total* (estimate)

Wednesday, April 8

All Groups:
15 minute continuous warm up (100 swim, 50 drill, 25 kick)

A:
4x100 @ 1:30
3x100 @ 1:25
2x100 @ 1:20
1x100 FAST!
8x50 @ :55 w/buoy (3/3, 3/5, 3/7, 3/9 breathing pattern)
6x(75 smooth @ :60
50 FAST @ :45
25 recovery @ :45)
8x75 @ 1:05 w/paddles & buoy (3/5/7 breathing pattern)
12x50 @ :45 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12)
200 cool down
*4700 Total (estimate)*

B:
4x75 @ 1:30
3x75 @ 1:25
2x75 @ 1:20
1x75 FAST!
8x50 @ 1:10 w/buoy (3/3, 3/5, 3/7 breathing pattern)
4x(75 smooth @ 1:20
50 FAST @ :60
25 recovery @ :60
8x75 @ 1:20 w/paddles & buoy (3/5/7 breathing pattern)
200 cool down
*3400 Total (estimate)*

C:
4x50 @ 1:30
3x50 @ 1:25
2x50 @ 1:20
1x50 FAST!
8x50 @ 1:30 w/buoy (3/3, 3/5 breathing pattern)
12x50 @ 1:20 (descend 1-4, 5-8, 9-12...extra :15 rest before #s 4, 8, 12)
4x50 @ 1:30 w/ buoy (3/5 breathing pattern)
100 cool down
*2300 Total (estimate)*

Monday, April 6

A:
300 warm up
12x50 @ :55 (back/free by 25)
4x250 @ 3:30 (odds: pull, evens: swim)
6x50 @ :60 w/ band
4x200 @ 2:45 (odds: pull, evens: swim)
6x50 @ :55 w/ band
4x150 @ 2:00 (odds: pull, evens: swim)
6x50 @ :50 w/ band
4x100 @ 1:20 pull
200 cool down
*4800 Total*

B:
300 warm up
6x50 @ :60 (ketch-up drill/swim by 25)
5x200 @ 3:45 (odds: pull, evens: swim)
6x50 @ :60 (finger-tip-drag drill/swim by 25)
5x150 @ 2:45 (odds: pull, evens: swim)
6x50 @ :60 (6/3/6 drill/swim by 25)
5x100 @ 2:00 (odds: pull, evens: swim)
200 cool down
*3600 Total*

C:
300 warm up
6x50 @ 1:20 (ketch-up drill/swim by 25)
3x200 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (finger-tip-drag drill/swim by 25)
3x150 w/ :45 rest (odds: pull, evens: swim)
6x50 @ 1:20 (6/3/6 drill/swim by 25)
3x100 w/ :30 rest (odds: pull, evens: swim)
100 cool down
*2600 Total*