Thursday June 9

                            

Warm up
600

8x125 - 2:00 (75 moderate/50 fast)

5x200 - reduce interval by :10 on each

8x100 - 1:30 odd free, even IM

20x25 - :40 (moderate, underwater, moderate, sprint)x5

EZ 300
=4200 SCY

Wednesday June 8

                          

Warm up
500 swim, 500 pull

4x200 - 3:00 descending 1-4

12x50 - odd kick on 1:00, even swim on :50

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

EZ 400
=3200 SCY

Tuesday June 7

                                       
Warm up
500 swim, 500 pull

16x50 - 1:00 odd moderate, even fast (choice)

6x100 - 1:45 descending 1-3 and 4-6

2x200 - 3:00 fast

20x20 - :30 fast kick

EZ 300
=3600 SCY

Monday June 6

                                             

Warm up
400 swim, 400 pull, 200 kick

12x100 - 4 on 1:45 / 4 on 1:40 / 4 on 1:30

16x50 -  alternating 4 on 1:00 moderate and 4 on :50 fast

8x75 - 1:30 (25 underwater or no breath swim/50 recovery)

16x25 - :30 kick

Swim down
4200+ SCY

Tuesday May 31

                            

Yes. That is the Hoff!

Warm up
600

16x50 - 1:10 choice

12x75 - 1:15 (50 free/25 fast choice)

8x100 - 1:30 decending 1-4 and 5-8

1x400 pull or swim

16x25 - :30 fast kick

Swim down
=3900+ SCY

Tuesday May 24

                           

Warm up
1000

3x400 - 5:30 pull

8x100 - 4 on 1:30, 4 on 1:20

10x50 - :50

20x25 - :30 kick

Swim down
=4000+ SCY

Monday May 23

                                 

Warm up
1000 swim 1/2, pull 1/2

Three rounds of:
4x100 - max effort
1x400 - smooth recovery
(intervals for the 100s decrease per cycle, 400 is without and interval. Rest the clock around before starting the next round)

12x25 - :40 body position kick

EZ 300
=4000 SCY