Thursday March 3

Warm up

400 swim, 400 pull, 200 kick

1x400 - 6:00

4x100 - 1:40

1x300 - 4:30

3x100 - 1:30

1x200 - 3:00

2x100 - 1:20

1x100 - EZ

1x100 - FAST for time

16x50 - 1:10 choice of stroke (work in some kick)

Swim down

=3800+ SCY

Wednesday March 2

Warm up

1000

20x50 - 1:00 (kick, drill, drill, swim)x5 one set of each stroke, set #5 choice

8x125 - 2:10 long IM (add an extra 25 to each stroke consecutively)

IM ladder - :20 rest between each distance:

50 fly, 100 back, 150 breast, 200 free

200 free, 150 breast, 100 back, 50 fly

4x75 - 1:30 kick

Swim down

=4600+ SCY

Tuesday March 1

Warm up

1000 (swim 1/2, pull 1/2)

Two rounds of:

8x50 - :50

4x100 - 1:30

2x200 - 2:50

8x75 - 1:30 kick/drill/swim

20x25 - :40 moderate, underwater, moderate, fast

Swim down

=4500+ SCY

Monday February 28

Monday can be rough...

Warm up

1000

12x100 - 4 on 1:40, 4 on 1:30, 4 on 1:20

16x50 - 1:00 (1 kick, 2 drill, 1 fast swim)x4 one set each stroke

8x25 - :30 fly

4x50 - 1:00 back

2x100 - 1:45 breast

1x200 - 3:00 free

20x25 - :40 "binary code" breathing 1 or 0 per 25

Swim down

=4300+ SCY

Thursday February 24

Warm up

1000

Ten rounds of:

1x75 - 1:15

1x25 - :45 sprint

IM ladder - rest :20 between distances:

200 free, 150 breast, 100 back, 50 fly

50 fly, 100 back, 150 breast, 200 free

16x25 - :30 breathing pattern

Swim down

=3400 SCY