Thursday February 17

Warm up

1000

16x50 - 1:10 (4 kick, 4 swim)x2

8x100 - 2:00 (25 right arm/25 left arm/25 drill/25 swim)

4x100 - 1:30

24x25 - :40 alternating breathing pattern 3,2,1,0 and moderate, underwater, moderate, fast

1x400 warm down

=4000 SCY

Wednesday February 16

Warm up

400 swim, 400 pull, 200 kick

8x150 - 3:00 (50 kick/50 drill/50 swim)

6x100 - 2:30 (2 maximum effort, 1 EZ)x2

5x200 - 3:10 pull or swim steady

20x25 - :30 kick

Swim down

=4300+ SCY

Tuesday Feburary 15

Warm up

400

16x50 - 1:00 choice

Ladder:

400, 300, 200, 100 - 1:20 per 100

3x200 - one kick on 4:30, one drill on 3:10, one swim for time

EZ 400

=3200 SCY

Monday February 14

Warm up

1000

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

12x75 - 1:20 (50 moderate/25 fast)

8x100 - 1:45 odd EZ, even fast

EZ 100

20x25 - :40 (6 breathing pattern, 6 kick)x2

Swim down

=4300+ SCY