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

Thursday March 1

Warm up
800 swim, 200 kick

Three ladders:

Ladder #1 long and smooth - 1:30 per 100
400, 300, 200, 100

Ladder #2 80% effort - 1:30 per 100
200, 150, 100, 50

Ladder #3 sprint - 2:00, 1:30, 1:00, :30
100, 75, 50, 25

8x75 - 1:20 50 moderate/25 sprint

16x25 - :40 breathing 3,2,1,0 per length

300 EZ
=4050

Thursday January 12

Warm up
1000

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

10x100 - 2:00 maximum effort ( choice of stroke)

Ladder down - :30 between distances, EZ by the end
400, 300, 200, 100

=4000 SCY

Wednesday January 11

Warm up
1000

Four rounds of:
3x100 - 1:40 moderate
4x50 - :50 maximum effort

24x25 - :40 in 6 sets of 4 alternating (breathing 3,2,1,0 and mod, underwater, mod, sprint)

1x400 EZ
=4000 SCY

Tuesday January 10

Warm up
1000

15x100 - 5 on 1:45, 5 on 1:40, 5 on 1:30

Two rounds of:
1x400 - 6:15 moderate pull or swim
6x50 - :50 maximum effort

20x25 - :30 fast kick

Swim down
=4400+ SCY

Monday January 9

Warm up
400 swim, 300 drill, 200 kick, 100 choice

16x50 - 8 on 1:00, 8 on :50

Three rounds of:
1x300 - 4:30 moderate pull or swim
2x100 - 1:30 maximum effort

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

EZ 200
=4000 SCY

Thursday January 5

Warm up
400 swim, 400 pull, 200 kick

10x100 - 1:40 decending 1-5 and 6-10 (choice of stroke)

Eight rounds of:
1x75 - 1:15 moderate
1x25 - :45 sprint, underwater, or no breath

5x200 - decrease interval by :10 on each so #1 is moderate and #5 is out of reach

20x25 - :30 choice

Swim down
=4300+ SCY

Wednesday January 4

Warm up
1000

5x200 - 3:10 descending 1-5

12x75 - 1:15 (50 moderate/25 sprint) choice of stroke on the sprint

Ladder:
100, 200, 300, 400 - 1:30 per 100
400, 300, 200, 100 - 1:20 per 100

Warm down
=3900+ SCY

Tuesday January 3

Warm up
1000

12x100 - 1:30 every 3rd fast

Short ladder, :30 rest between each distance, faster as you go so the last 50 is maximum effort
1x200
1x150
1x100
1x50

Swim down
=2700+ SCY

Monday January 2

Warm up
1000

20x50 - :50

Three rounds of:
1x300 - 4:30 moderate pull or swim
2x100 - 1:30 maximum effort

12x75 - 1:15 (50 moderate/25 sprint)

Swim down
=4400+ SCY

Thursday December 29

Happy New Year!

Warm up
1000

12x100 - 1:40 every 4th fast

2x300 - rest :30 between, #1 moderate swim or pull, #2 fast

16x50 - :50

20x25 - :30 odd easy, even fast

Swim down
=4100+ SCY

Wednesday December 28

Warm up
400 swim, 300 drill, 200 kick, 100 choice

Ladder:
100, 200, 300, 400 - 1:30 per 100
400, 300, 200, 100 - 1:20 per 100

4x200 - drop interval by :10 on each

16x50 - :50

Swim down
=4400+ SCY

Monday December 26

Warm up
1000

10x50 - :50

10x100 - 5 on 1:40, 5 on 1:30

3x200 - 3:00

20x25 - :30 chioce

1x400 swim down
=4000 SCY

Thursday December 22

MERRY CHRISTMAS!

Warm up
1000

12 rounds of:
1x75 - 1:15 moderate effort
1x25 - :45 choose - sprint, underwater, or no breath

12x50 - 1:00 choice, even 50s are back half fast

12x25 - :30 (1 EZ, 2 fast)

1x1200 - pull or swim, breathing pattern of 3,5,7 by 100s

=4600 SCY

Wednesday December 21

Warm up
400 swim, 300 drill, 200 kick, 100 choice

5x200 - drop interval by :10 on each so #1 is moderate and #5 is a challenge

8x75 - 1:15 (50 moderate/25sprint)

16x50 - 1:00 choice every 4th fast

1x600 pull or swim

Swim down
=4000+ SCY

Tuesday December 20

Warm up
1000

18x50 in 6 sets of 3 dropping interval by :05 each set - 1:10 - :45

10x100 in three sets of 3 - 1:30, 1:25, 1:20, #10 EZ

16x25 - :40 drill

1x300 kick

Swim down
=3600+ SCY

Monday December 19

Warm up
1000

20x50 - 1:00 work in as much kick as you can

Choose your distance:
8 on 3:00 - challenge yourself to go as far as your can in the alloted time

20x25 - :30 kick, drill, or swim

Swim down
=3700 - 4100+ SCY

Wednesday December 14

Warm up
1000

5x200 - 3:00

Two rounds of:
1x400 - 6:00
4x100 - 1:20

12x50 - 1:00 kick

Swim down
=4200+ SCY

Tuesday December 13

Warm up
1000

20x25 - :30 (4 kick, 4 swim)

Two rounds of:
1x50 fly - 1:00
1x100 (50 fly/50 back) - 2:00
1x150 (50 fly/50back/50 breast) - 3:00
1x200 IM maximum effort

12x50 - 1:00 choice, every 3rd maximum effort

16x25 - :30 breathing 3,2,1,0 per 25

Swim down
=3500+ SCY