Tuesday March 6

Warm up
200 swim, 200 drill, 200 swim, 200 kick

10x100 - 3 on 1:15, 3 on 1:40, 3 on 1:30, rest 1:00 #10 sprint

Three rounds of:
1x200 moderate
3x50 fast
(50s change interval on each set 1:00, :55, and :50

Ladder down:
300, 200, 100 with breathing pattern - :20 rest between distances

16x25 - :40 every 4th one is a 50

200 EZ
=4350

Monday March 5

Warm up
400 swim, 400 pull, 200 kick

20x50 - 10 on 1:00, 10 on :50

8x100 - 4 on 1:40, 4 on 1:30

4x200 - odd moderate on 3:10, even broken (fast 50 :10 rest, fast 100 :10 rest, fast 50) on 3:30

20x25 - :40 breathing 3,2,1,0 per 25

400 EZ
=4500 SCY

Thursday March 1

Warm up
800 swim, 200 kick

Three ladders:

Ladder #1 long and smooth - 1:30 per 100
400, 300, 200, 100

Ladder #2 80% effort - 1:30 per 100
200, 150, 100, 50

Ladder #3 sprint - 2:00, 1:30, 1:00, :30
100, 75, 50, 25

8x75 - 1:20 50 moderate/25 sprint

16x25 - :40 breathing 3,2,1,0 per length

300 EZ
=4050

Thursday January 12

Warm up
1000

20x50 - 10 on 1:00, 10 on :50

10x100 - 2:00 maximum effort ( choice of stroke)

Ladder down - :30 between distances, EZ by the end
400, 300, 200, 100

=4000 SCY

Wednesday January 11

Warm up
1000

Four rounds of:
3x100 - 1:40 moderate
4x50 - :50 maximum effort

24x25 - :40 in 6 sets of 4 alternating (breathing 3,2,1,0 and mod, underwater, mod, sprint)

1x400 EZ
=4000 SCY

Tuesday January 10

Warm up
1000

15x100 - 5 on 1:45, 5 on 1:40, 5 on 1:30

Two rounds of:
1x400 - 6:15 moderate pull or swim
6x50 - :50 maximum effort

20x25 - :30 fast kick

Swim down
=4400+ SCY

Monday January 9

Warm up
400 swim, 300 drill, 200 kick, 100 choice

16x50 - 8 on 1:00, 8 on :50

Three rounds of:
1x300 - 4:30 moderate pull or swim
2x100 - 1:30 maximum effort

24x25 - :30 (1 EZ, 2 fast)

EZ 200
=4000 SCY