Friday, May 1

A:
800 warm up (200 swim, 200 pull, 200 kick, 200 swim)
16x25 @ :30 (kick/drill/swim/build by 25)
5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick)
16x25 @ :30 (kick/drill/swim/build by 25; IM order)
8x100 IM @ 1:45/1:50 (#1: normal, #2:bk/br/fr/fl, #3: br/fr/fl/bk, #4: fr/fl/bk/br, repeat)
16x25 @ :30 (kick/drill/swim/build by 25)
4x150 swim or pull @ 2:10 (3/5/7 breathing pattern by 50)
200 cool down
*4600 Total*

B:
800 warm up (200 swim, 200 pull, 200 kick, 200 swim)
16x25 @ :40 (kick/drill/swim/build by 25)
5x200 w/ FINS @ 3:00 (#1: all swim, #2: 150 swim, 50 kick, #3: 100 swim, 100 kick, #4: 50 swim, 150 kick, #5 200 kick)
16x25 @ :40 (kick/drill/swim/build by 25)
6x150 swim or pull @ 3:00 (3/5/7 breathing pattern by 50)
200 cool down
*3700 Total*

C:
400 warm up (100 swim, 100pull, 100kick, 100swim)
16x25 @ :60 (kick/drill/swim/build by 25)
5x100 w/ FINS @ 3:00 (50 kick/50 swim)
16x25 @ :60 (kick/drill/swim/build by 25)
5x100 pull @ 3:00 (3/5 breathing pattern by 50)
100 cool down
*2300 Total*

Wednesday, April 29

A:
Warm-up/Drill Set: (15-20 sec. rest b/w each)
500 Choice swim
400 IM (50 Kick/50 Drill)
300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
5x [100 @ 90% effort (on 1:30)
50 Ascend (start Fast; end easy) on :45
25 Fast on :30
25 Mod on :30]
2 x 250 pull (20 sec. rest; 100 Build/50 Strong/100 Ascend)
4 x 150 (on 2:00-2:10; Odd #s 50 Kick/100 build; Even #s 50 Drill/100 build)
12 x 50 on :45 (Build #s 1-4/5-8/9-12 (#s 4, 8, 12 are FAST)
12 x 25 on :30 (2 Single Arm, 2 Fast Swim)
300 cool down
*4,800 Total*

B:
Warm-up/Drill Set: (30 sec. rest b/w each)
400 Choice Swim
300 Drill (100 Fingertip Drag/100 Single Arm/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
4x [100 @ 90% effort (on 2:00)
50 Ascend (start Fast, end easy) on :60
25 Fast on :40
25 Mod on :40]
2 x 200 pull (20 sec. rest,100 Build/100 Ascend)
3 x 150 (on 3:30; Odd #s 50 Kick/100 build, Even #s 50 Drill/100 build)
12 x 50 on :60 (Build #s 1-4/5-8/9-12; #s 4, 8, 12 are FAST)
12 x 25 on :40 ( 2 Single Arm, 2 Fast Swim)
150 cool down
*3,700 Total*

C:
Warm-up/Drill Set: (15-20 sec. rest b/w each)
300 Choice Swim
200 Drill (100 Fingertip Drag/100 Catch-up)
200 Kick
100 (25 scull/25 swim/repeat)
Main Set:
3x [100 @ 90% effort (on 3:30)
50 Ascend (start Fast end easy) on 2:00
25 Fast on :60
25 Mod on :60]
3 x 100 pull (30 sec. rest; 50 Build/50 Ascend)
2 x 150 (30 sec. rest; Odd #s 50 Kick/100 build; Even #s 50 Drill/100 build)
8 x 50 on :2:00 (Build #s 1-4/5-8; #s 4 and 8 are FAST)
12 x 25 on :60 (2 Catch-up Drill, 2 Fast Swim)
100 cool down
*2,800 Total*

Monday, April 27

A:
900 warm up (3x: 200 swim, 50 kick, 50 drill)
800 pull (descend by 200)
700 swim (3/5/7 breathing pattern by 50)
600 (4x: 50 kick, 50 drill, 50 swim...IM Order)
500 (every 4th lap FAST!)
4x100 pull @ 1:25
3x100 IM @ 1:45
200 (25 head-up/sighting, 25 swim)
100 cool down
*4500 Total*

B:
600 warm up (2x: 200 swim, 50 kick, 50 drill)
600 pull (descend by 200)
600 swim (3/5 breathing pattern by 50)
600 (4x: 50 kick, 50 drill, 50 swim)
600 (every 4th lap FAST!)
8x50 @ 1:10 (25 head-up/sighting, 25 swim)
100 cool down
*3500 Total*

C:
300 warm up (200 swim, 50 kick, 50 drill)
300 pull (descend by 100)
300 swim (3/5 breathing pattern by 50)
300 (2x: 50 kick, 50 drill, 50 swim)
300 (every 3rd lap FAST!)
300 pull (descend by 100)
6x50 @ 1:10 (25 head-up/sighting, 25 swim)
100 cool down
*2200 Total*