Warm up

1000

20x25 - :30 (5 of each stroke, 3 drill/2fast)

Three rounds of:

4x50 - 1:00

2x100 - 1:45

1x200 - fast IM

50s and the first 100 of each set are stroke, second 100 is recovery free (one set of each stroke)

1x200 kick with fins (front/side/back/side)by 25s

6x50 - 1:15 (1 maximum effort, 2 EZ)x2

EZ 200

=4000 SCY

Tuesday March 15

Warm up

400 free, 400 IM drill, 200 choice kick

1x300 - 4:30 moderate pull or swim

3x100 - 1:30 fast IM or free

1x300 - 4:30 moderate

4x75 - 1:10 fast choice

1x300 - 4:30 moderate

6x50 - :50 fast choice

12x50 - 1:00 (kick 2, swim 1)x4

Four rounds of:

1x100 - 1:45 EZ

4x25 - :30 sprint

EZ 400

=4600 SCY

Monday March 14

Shoji Uchida

Warm up

400 swim, 400 pull, 200 kick

12x50 - 1:00 (kick, drill, drill, swim)x3

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

6x100 - 2:00 (2 maximum effort, 1 EZ)x2

3x200 - #1 on 3:10 moderate, #2 on 3:30 max effort, broken (50 rest :10, 100, rest :10, 50) #3 on 3:10 moderate

20x25 - :30 kick

Swim down
=4100+ SCY

Thursday March 10

Warm up

1000

4x200 - 3:20 ( moderate 50 free, fast 100 IM, moderate 50 free)

10x100 - 1:40 choice

1x800 smooth, every 4th length stroke

10x50 - 1:00 kick

Swim down

=4100+ SCY

Wednesday March 9

Warm up

1000

5x200 - reduce interval by :10 on each 200 so #1 is EZ and #5 is out of reach

16x25 - :30 drill, 4 each stroke

8x100 - odd 1:30 free, even 1:45 IM

1x400 IM build through each 100 by 25s

10x50 - 1:00 kick

Swim down

=4100+ SCY

Tuesday March 8

Warm up

EZ 1000

20x50 - 1:00 alternating 2 kick, 2 swim

8x100 - 1:45 odd moderate, even fast choice

20x25 - :40 alternating in groups of four:

(breathing per 25 - 3, 2, 1, 0) and (moderate, underwater, moderate, sprint)

1x800 first 400 fast, swim down on the back half

=4100 SCY

Monday March 7

Warm up

1000 (swim 1/2, pull 1/2)

12x75 - 1:20 kick/drill/swim, one set of each stroke x3

Three rounds of:

1x300 - 4:30 smooth pull or swim

3x100 - 1:40 fast (interval for the 100s is to lend itself to stroke or IM)

Kick ladder - rest :20 between distances

25, 50, 75, 100

100, 75, 50, 25

Swim down

=4200+ SCY