Thursday April 14

Warm up

400 swim, 400 pull, 200 kick

16x25 - :40 (3 drill, 1 swim) each stroke

Two rounds of:

3x200 - 3:00 IM

8x25 - :30 recovery

6x100 - 1:40 (2 out out of the 6 are fast, put them anywhere in the set)

Kick ladder:

25, 50, 75, 100, 100, 75, 50, 25 - :15 rest between each distance

1x500 swim down

=4600 SCY

Wednesday April 13

Warm up

1000

12x50 - 1:10 choice, every 3rd one fast

10x100 - 1:40 descending 1-5, rest 1:00, decending 6-10

24x25 - :30 (1 EZ, 2 fast)x8

8x75 - 1:40 kick

Swim down

=3800+ SCY

Tuesday April 12

Step your game up!

Warm up

400 swim, 300 drill, 200 IM, 100 kick

6x200 - reduce interval by :10 every 2 ex(3:00, 2:50, 2:40)

EZ 100

5x100 - 1:45 (#1 maximum effort, #2 75 max/25 EZ, #3 50 max/50 EZ, #4 25 max, 75 EZ, #5 EZ)

Two rounds of IM ladder:

200 free - 3:00

150 breast - 2:15

100 back - 1:45

50 fly - 1:00

16x25 - :30 fast kick

1x800 long and smooth, pull or swim

=5000 SCY

Monday April 11

Warm up

600 free, 400 reverse IM drill, 200 kick

8x100 - 1:40 odd free, even IM

10x75 - 1:00 in 2 sets of 5 with 1:00 rest in between

EZ 50

Three rounds of:

8x25 - :30 FAST kick

3x100 - 2:00 #1 recovery, #2 and #3 maximum effort

24x25 - :40 breathing pattern (your choice)

Swim down

=4900+ SCY