Friday, May 8

*FUN Day*

3x "Snake" warm up
(each snake was about 400...1: all swim, 2: kick/swim, 3:drill/swim)
10 minutes x Partner Vertical Kicking
(you and a partner swim to middle of pool, one person does vertical kicking, other person swims into wall and back to middle, tag hands and switch places)
500 steady pull
4x "100s from H*ll"
(dive in, swim 25, climb out, 10 squats, dive in, swim 25, climb out, 10 push ups, dive in, swim 25, climb out, 10 jumping-jacks, dive in, swim 25, climb out, 10 streamline jumps...rest 2:00 between)
10 minutes x Wall Kicking/Sprint 50s
(put hands on gutter/wall, kick horizontally for :30 seconds, push off, swim FAST 50, touch wall, immediately start kicking for next :30 seconds)
200 cool down

Wednesday, May 6

A:
9x100 swim (3@1:50, 3@ 1:40, 3 @ 1:30)
6x75 kick (build each 75 to 100%) @ 1:30
12x50 @ :55 IM switch (fly/back, breast/free by 25)
Main set:
3x[300 pull @ 4:10/4:00
3x50 pull fast @ :45
:30 rest
300 swim @ 4:10/4:00
6x25 FAST swim, no breath, ALL from a dive!!! @ :45]
200 cool down
*4800 Total*

B:
9x100 swim (3@2:30, 3@ 2:15, 3 @ 2:00)
6x75 kick (build each 75 to 100%) @ 2:00
8x50 @ 1:05 (drill /swim by 25)
Main set:
3x[200 pull @ 3:50/4:00
3x50 pull fast @ :55
:60 rest
200 swim @ 3:50/4:00
6x25 FAST swim @ :45]
200 cool down
*4000 Total*

C:
6x100 swim (2 w/ :60 rest , 2 w/ :45 rest, 2 w/:30 rest)
6x50 kick (build each 50 to 100%) w/ :60 rest
6x50 w/:30 rest (drill/ swim by 25)
Main set:
2x[100 pull w/:20 rest
3x50 pull fast w/:20 rest
:60 extra rest
100 swim w/:20 rest
6x25 FAST swim @ :60]
100 cool down
*2300 Total*

Monday, May 4

A:
600 warm up
9x100 swim (3 @ 1:45, 3 @ 1:40, 3 @ 1:30)
20x50 pull (5@ :55, 5 @:50, 5@ :45, 5@ :40)
6x100 @ 1:50 (50 kick/50drill)
15x50 pull (5 @:50, 5@ :45, 5@ :40)
3x100 IM @ 1:45
10x50 pull (5@ :45, 5@ :40)
200 cool down
*4800 Total*

B:
600 warm up
9x100 (3@ 2:10 3@ 2:00 3@ 1:55)
20x50 pull (5@ 1:10, 5 @1:05, 5@ 1:00, 5@ :55)
6x100 @ 2:30 (50 kick/50drill)
15x50 pull (5 @1:05, 5@ 1:00, 5@ :55)
200 cool down

C:
400 warm up
6x100 swim (2 w/ :60 rest, 2 w/:45 rest, 2 w/:30 rest)
10x50 pull (5 w/:30 rest, 5 w/:20 rest)
4x100 w/ :60 rest (50 kick/50drill)
5x50 pull w/:15 rest
200 cool down