Wednesday April 6

                                    

Warm up
600 free, 400 reverse IM drill, 200 kick

12x50 - :45 all fast, extra :15 after every 4

8x75 - 1:10 (50 moderate/25 fast, choice of stroke)

3x100 - 2:00 maximum effort
1x300 moderate
3x100 - 2:00 maximum effort
EZ 100

16x25 - :30 any combonation of kick, drill, or swim

1x800 long and smooth
=4600 SCY

Tuesday April 5

Warm up
1000

16x50 - odd swim on :50, even kick on 1:10

Three rounds of: (intervals for the 200s go down by :10 per round, 50s stay constant and fast)

2x200 - (3:00/2:50/2:40)
4x50 - :45 fast

EZ 100

Six rounds of: (will be 6x50 total, string them all together one after another, everything is explosive)

Step 1) Jump for distance from the side of the pool like a standing broad jump.
Step 2) Jump for heigth from the pool bottom coming up with a streamline.
Step 3) Sprint for the rest of the first 25.
Step 4) Scull back for the second 25.

Swim down

=4000+ SCY

Monday April 4

Warm up
600 free, 400 reverse IM drill, 200 kick

16x50 - 1:00 choice of stroke, every 4th fast

12x75 - 1:30 kick/drill/swim, even short IM (fly/back/breast)

10x100 - 1:30 every 3rd IM

Swim down

=3900+ SCY

Thursday March 31

MASTERS SOCIAL NIGHT

Warm up

1000

12x100 - drop interval by :05 after every 3

12x50 - 1:00 every 4th 50 kick

24x25 - :40 alternating in sets of four (breaths per length 3,2,1,0) and (moderate, underwater, moderate, sprint)

Swim down

=3400+ SCY

Wednesday March 30

Warm up
400 swim, 400 pull, 200 kick

4x300 - 4:30 build your way through, #4 fast

Three rounds of:

1x200 - 3:10 moderate effort
6x25 - :30 maximum effort (really crush them, puking territory)

EZ 100

6x50 - no interval, body position kick on the way over (front, side, or back) sculling on the way back. Vary the sculling from arms at sides, overhead, single arm, etc.

1x800 long and smooth, pull 1/2 if you like

=4450 SCY

Tuesday March 29

Warm up
1000

8x125 - 2:10 (100 free/25 fast choice)

8x75 - 1:30 kick/drill/swim choice of stroke

Two rounds of IM ladder: (second set reverse the order of the strokes)

1x100 - 2:00 fly
1x75 - 1:30 back
1x50 - 1:00 breast
1x25 - :30 free

20x25 - :40 "Binary Code" any combination of 1 breath or 0 breaths per 25 (write your own code)

Swim down

=4100+ SCY

Monday March 28

Warm up

1000

20x20 - 5 on 1:10, 5 on 1:00, 5 on :50, 5 on :45

7x100 - #1-#3 maximum effort on 1:40, #4 EZ no interval, #5-#7 maximum effort on 1:40

EZ 200

Four rounds of:
1x100 - 1:30 swim
1x75 - 1:15 drill
1x50 - 1:00 kick
1x25 - :45 underwater

Swim down

=3900+ SCY