Friday, April 24

A:
800 warm up
12x50 @ :55 (4x: kick/swim, drill/swim, swim/build)
300 pull @ 4:30
6x50 @ :50 (descend time 1-3, 4-6)
12x25 @ :30 (reverse IM order)
200 pull @ 3:00
4x50 @ :50 (descend time 1-4)
8x25 @ :30 (descend stroke count 1-4, 5-8)
100 pull @ 1:30
2x50 @ :50 (build)
4x25 @ :40 (3 breaths, 2 breaths, 1 breath, no breath...by 25)
5x150 strong swim @ 2:05
10x25 @ :40 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall)
200 cool down
*4400 Total*

B:
600 warm up
9x50 @ 1:15 (3x: kick/swim, drill/swim, swim/build)
300 pull w/ :60 rest
6x50 @ :60 (descend time 1-3, 4-6)
12x25 @ :40 (descend stroke count 1-4, 5-8, 9-12)
200 pull w/:60 sec rest
4x50 @ :60 (descend time 1-4)
8x25 @ :40 (descend stroke count 1-4, 5-8)
100 pull w/:30 sec rest
2x50 @ :60 (build)
4x25 @ :40 (4 breaths, 3 breaths, 2 breaths, 1 breath...by 25)
10x25 @ :45 w/ fins (shooters...kick underwater fast until you need breath, come up & swim easy to the wall)
200 cool down
*3300 Total*

C:
400 warm up
6x50 w/ :20 sec rest (3x: kick/swim, drill/swim)
300 pull w/ :60 rest
6x50 w/ :20 sec rest (descend time 1-3, 4-6)
12x25 @ :60 (descend stroke count 1-4, 5-8, 9-12)
200 pull w/:60 sec rest
4x50 w/ :20 sec rest (descend time 1-4)
8x25 @ :60 (descend stroke count 1-4, 5-8)
100 pull w/:60 sec rest
2x50 w/ :20 rest (build)
4x25 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths...by 25)
100 cool down
*2600 Total*

Wednesday, April 22

A:
4x200 w/ fins & :20 sec rest (150 swim/50 kick)
4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6)
4x50 @ :50 build to 100%
4x25 @ :30 Sprint!!
100 easy
main set:
4 x (50 All Out from a dive
:5 sec rest
100 at mid-race-pace
:10 sec rest (put on pull gear)
200 cruise pull)
100 easy
4x100 @ 1:40 (drill/swim/drill/swim by 25...drill is 6/3/6)
4x50 @ :50 build to 100%
4x25 @ :40 BTTW!!
500 smooth swim (with fins or pull)
100 cool down
*4400 Total*

B:
4x150 w/ fins & :20 sec rest (100 swim/50 kick)
4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6)
4x50 @ :60 build to 100%
4x25 @ :40 Sprint!!
100 easy
main set:
3 x (50 All Out from a dive
:5 sec rest
100 at mid-race-pace
:10 sec rest (put on pulling gear)
150 cruise pull)
100 easy
4x75 @ 1:30 (drill/swim/drill by 25...drill is 6/3/6)
4x50 @ :60 build to 100%
4x25 @ :45 BTTW!!!
100 cool down
*3000 Total*

C:
4x150 w/ fins & :30 sec rest (100 swim/50 kick)
4x75 w/ :30 sec rest (drill/swim/drill by 25...drill is 6/3/6)
4x50 w/ :40 sec rest (build to 100%)
4x25 @ :60 Sprint!!
100 easy
50 All Out from a dive
:10 sec rest
100 at mid-race-pace
:20 sec rest (put on pulling gear)
150 cruise pull
3x100 pull w/ :40 sec rest
100 cool down
*2000 Total*

Monday, April 20

A:
400 warm up
2 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x400 swim @ 6:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x300 swim @ 4:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x200 swim @ 3:00 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
1 x (3x50 kick @ :60; 4x25 FAST @ :30)
3x100 swim @ 1:30 (descend 1-3, start at 80%, #2 at 90%, #3 % 100%)
200 cool down
*4800 Total*

B:
300 warm up
2 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x300 swim @ 6:00 (descend 1-3)
1 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x200 swim @ 4:00 (descend 1-3)
1 x (3x50 kick @ 1:30; 4x25 FAST @ :40)
3x100 swim @ 2:00 (descend 1-3)
200 cool down
*3300 Total*

C:
200 warm up
2 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
3x200 swim @ 6:00 (descend 1-3)
1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
3x100 swim @ 3:00 (descend 1-3)
1 x (3x50 kick w/ :30 rest; 4x25 FAST @ :45 or :60)
100 cool down
*2200 Total*