Tuesday May 31

                            

Yes. That is the Hoff!

Warm up
600

16x50 - 1:10 choice

12x75 - 1:15 (50 free/25 fast choice)

8x100 - 1:30 decending 1-4 and 5-8

1x400 pull or swim

16x25 - :30 fast kick

Swim down
=3900+ SCY

Tuesday May 24

                           

Warm up
1000

3x400 - 5:30 pull

8x100 - 4 on 1:30, 4 on 1:20

10x50 - :50

20x25 - :30 kick

Swim down
=4000+ SCY

Monday May 23

                                 

Warm up
1000 swim 1/2, pull 1/2

Three rounds of:
4x100 - max effort
1x400 - smooth recovery
(intervals for the 100s decrease per cycle, 400 is without and interval. Rest the clock around before starting the next round)

12x25 - :40 body position kick

EZ 300
=4000 SCY

Tuesday May 17

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

4x400 - 5:20

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

9x100 - (2 on challange interval, 1 moderate)x3

20x25 - :30 alternating swim 2, kick, 2

Swim down
=4400+ SCY

Monday May 16

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

16x50 - :50 (1 of each stroke)x4

8x100 - 1:30 even IM

Three rounds of:
8x25 - :30 stroke or kick
1x200 - 3:00 smooth

1x400 swim down
=4000 SCY

Wednesday May 11

Warm up
18x50 in 6 sets of 3, reducing the interval by :05 after every 3

12x100 - 3 on 1:25, 3 on 1:20, 3 on 1:15, and 3 on 1:10
1x600 long and smooth, pull or swim

Kick ladder:
25, 50, 75, 100, 100, 75, 50, 25 - :20 rest between distances

12x75 - 1:20 IM mixers

Swim down
=4100+ SCY

Tuesday May 10

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

16x25 - :30 (4 drill of each stroke)

5x200 - 2:45

8x50 - :15 rest between, IM order twice: Shark fin Fly kick, Backstroke kick in the shade, Bulldoser breastroke kick, Core flutter kick.

3x300 - :30 rest between - #1 pull, #2 backstroke, #3 build

20x25 - :40 breathing pattern

EZ 200
=4400 SCY