Tuesday March 6

Warm up
200 swim, 200 drill, 200 swim, 200 kick

10x100 - 3 on 1:15, 3 on 1:40, 3 on 1:30, rest 1:00 #10 sprint

Three rounds of:
1x200 moderate
3x50 fast
(50s change interval on each set 1:00, :55, and :50

Ladder down:
300, 200, 100 with breathing pattern - :20 rest between distances

16x25 - :40 every 4th one is a 50

200 EZ
=4350

Monday March 5

Warm up
400 swim, 400 pull, 200 kick

20x50 - 10 on 1:00, 10 on :50

8x100 - 4 on 1:40, 4 on 1:30

4x200 - odd moderate on 3:10, even broken (fast 50 :10 rest, fast 100 :10 rest, fast 50) on 3:30

20x25 - :40 breathing 3,2,1,0 per 25

400 EZ
=4500 SCY