Wednesday March 30

Warm up
400 swim, 400 pull, 200 kick

4x300 - 4:30 build your way through, #4 fast

Three rounds of:

1x200 - 3:10 moderate effort
6x25 - :30 maximum effort (really crush them, puking territory)

EZ 100

6x50 - no interval, body position kick on the way over (front, side, or back) sculling on the way back. Vary the sculling from arms at sides, overhead, single arm, etc.

1x800 long and smooth, pull 1/2 if you like

=4450 SCY

Tuesday March 29

Warm up
1000

8x125 - 2:10 (100 free/25 fast choice)

8x75 - 1:30 kick/drill/swim choice of stroke

Two rounds of IM ladder: (second set reverse the order of the strokes)

1x100 - 2:00 fly
1x75 - 1:30 back
1x50 - 1:00 breast
1x25 - :30 free

20x25 - :40 "Binary Code" any combination of 1 breath or 0 breaths per 25 (write your own code)

Swim down

=4100+ SCY

Monday March 28

Warm up

1000

20x20 - 5 on 1:10, 5 on 1:00, 5 on :50, 5 on :45

7x100 - #1-#3 maximum effort on 1:40, #4 EZ no interval, #5-#7 maximum effort on 1:40

EZ 200

Four rounds of:
1x100 - 1:30 swim
1x75 - 1:15 drill
1x50 - 1:00 kick
1x25 - :45 underwater

Swim down

=3900+ SCY