Wednesday February 23

Warm up

1000

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

16x50 - 4 on 1:10, 4 on 1:00, 4 on :50, 4 on :45

16x25 - :30 breathing pattern

8x75 - 1:40 kick

1x400 pull

=4000 SCY

Tuesday February 22

Warm up

400 swin, 400 pull, 200 kick

12x100 - 1:40 odd free, even stroke/IM

12x25 - :30 kick, drill, or swim

Three rounds of:

4x50 - :50 fast choice

1x200 - 3:10 recovery

8x75 - 1:30 kick/drill/swim

1x400 EZ

=4700 SCY

Monday February 21

Warm up

400 swim, 400 pull, 200 kick

5x200 - 2 0n 3:15, 2 on 3:10, and #5 fast

10x100 - 3 0n 1:30, 3 on 1:25, 3 on 1:20, and #10 EZ

8x75 - 1:30 odd kick/drill/swim, even fly/back/breast

20x25 - :30 kick

1x400 EZ (alternating 100 back, 100 free)

=4500 SCY

Thursday February 17

Warm up

1000

16x50 - 1:10 (4 kick, 4 swim)x2

8x100 - 2:00 (25 right arm/25 left arm/25 drill/25 swim)

4x100 - 1:30

24x25 - :40 alternating breathing pattern 3,2,1,0 and moderate, underwater, moderate, fast

1x400 warm down

=4000 SCY

Wednesday February 16

Warm up

400 swim, 400 pull, 200 kick

8x150 - 3:00 (50 kick/50 drill/50 swim)

6x100 - 2:30 (2 maximum effort, 1 EZ)x2

5x200 - 3:10 pull or swim steady

20x25 - :30 kick

Swim down

=4300+ SCY

Tuesday Feburary 15

Warm up

400

16x50 - 1:00 choice

Ladder:

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

3x200 - one kick on 4:30, one drill on 3:10, one swim for time

EZ 400

=3200 SCY

Monday February 14

Warm up

1000

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

12x75 - 1:20 (50 moderate/25 fast)

8x100 - 1:45 odd EZ, even fast

EZ 100

20x25 - :40 (6 breathing pattern, 6 kick)x2

Swim down

=4300+ SCY