Thursday April 21

Warm up

400 swim, 300 drill, 200 IM, 100 kick

12x75 - 1:30 odd free kick/drill/swim, even swim fly/back/breast

12x50 - 1:00 choice, everth 4th fast

6x100 - 2 on 1:40, 2 on 1:30, 2 on 1:20

Swim down 300

=3400 SCY

Wednesday April 20

Warm up

600 swim, 400 drill, 200 kick

24x25 - :30 (4 drill of each stroke, and the last 8 choice)

Two rounds of:

8x25 - :30 fly

4x50 - 1:00 back

2x100 - 2:00 breast

1x200 free

(rest 1:00) invert the order of the strokes for the second round - 200 IM can be substituted in light of 200 fly in necessary

8x100 - 1:40 even IM

1x100 - 2:00 maximum effort

1x100 - 2:00 EZ

2x50 - 1:00 max

1x100 - 2:00 EZ

4x25 - :30 max

1x100 EZ

1x300 - swim down

=5000 SCY

Tuesday April 19

Warm up

1000

20x50 - 1:00 every 4th one fast (1 set each stroke, the last 4 choice)

9x200 - 3 sets of 3, reduce interval by :10 on each set - ex.(2:50/2:40/2:30)

8x75 - 1:30 kick/drill/swim

Swim down

=4400+ SCY

Monday April 18

Warm up

800 swim, 200 kick

Ladder: - 1:30 base

400, 300, 200, 100

EZ 100

Three rounds of:

3x50 - 1:10 maximum effort, choice of stroke

1x100 recovery

24x25 - :40 every 4th no breathing

Swim down

=3450+ SCY