Thursday April 7

Warm up 1000

2x500 - 8:00 pull one, swim one

8x125 - 2:40 alternating 50 kick/75 swim and 75 swim/50 kick

12x50 - 1:10 choice

Swim down =3600+ SCY

Wednesday April 6

                                    

Warm up
600 free, 400 reverse IM drill, 200 kick

12x50 - :45 all fast, extra :15 after every 4

8x75 - 1:10 (50 moderate/25 fast, choice of stroke)

3x100 - 2:00 maximum effort
1x300 moderate
3x100 - 2:00 maximum effort
EZ 100

16x25 - :30 any combonation of kick, drill, or swim

1x800 long and smooth
=4600 SCY

Tuesday April 5

Warm up
1000

16x50 - odd swim on :50, even kick on 1:10

Three rounds of: (intervals for the 200s go down by :10 per round, 50s stay constant and fast)

2x200 - (3:00/2:50/2:40)
4x50 - :45 fast

EZ 100

Six rounds of: (will be 6x50 total, string them all together one after another, everything is explosive)

Step 1) Jump for distance from the side of the pool like a standing broad jump.
Step 2) Jump for heigth from the pool bottom coming up with a streamline.
Step 3) Sprint for the rest of the first 25.
Step 4) Scull back for the second 25.

Swim down

=4000+ SCY

Monday April 4

Warm up
600 free, 400 reverse IM drill, 200 kick

16x50 - 1:00 choice of stroke, every 4th fast

12x75 - 1:30 kick/drill/swim, even short IM (fly/back/breast)

10x100 - 1:30 every 3rd IM

Swim down

=3900+ SCY

Thursday March 31

MASTERS SOCIAL NIGHT

Warm up

1000

12x100 - drop interval by :05 after every 3

12x50 - 1:00 every 4th 50 kick

24x25 - :40 alternating in sets of four (breaths per length 3,2,1,0) and (moderate, underwater, moderate, sprint)

Swim down

=3400+ SCY