Friday, February 19

A:
500 warm up
6x50 kick @ :60 (descend 1-3, 4-6)
6x50 drill @ :50
6x50 swim @ :45
5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat
100 easy
5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat
100 easy
5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat
100 easy
4x100 pull @ 1:30
8x25 @ :30 w/pull buoy between ankles
4x100 pull @ 1:25
8x25 @ :30 w/kickboard between thighs
4x100 pull @ 1:20
200 cool down
*4600 Total (estimate)*

B:
500 warm up
6x50 kick @ 1:10 (descend 1-3, 4-6)
6x50 drill @ :60
6x50 swim @ :55
5 minutes: vertical kick in the middle of the pool for :30 sec, sprint to the wall, turn, sprint back to the middle of the pool, return to vertical kicking for another :30, repeat
100 easy
5 minutes: kick against the wall for :20 seconds, sprint across the pool, touch wall and continue kicking for :20 seconds, repeat
100 easy
5 minutes: partner kicks - two people with one kickboard in the middle of the pool, one person holding each end of the board...kick HARD against each other for :15-:20 seconds (try to move partner backwards), rest for :30 seconds, repeat
100 easy
4x100 pull @ 1:55
8x25 @ :30 w/pull buoy between ankles
4x100 pull @ 1:45
200 cool down
*3600 Total (estimate)*

C:
500 warm up
6x50 kick w/:30 sec rest
6x50 drill w/:20 rest
6x50 swim w/:20 rest
3x100 pull w/:30 rest
4x25 w/:15 rest w/pull buoy between ankles
3x100 pull w/:30 rest
4x25 w/:15 rest w/kickboard between thighs
200 cool down
*2400 Total*

Wednesday, February 17

A:
400 swim
300 pull
200 kick
100 drill
2 x [4x100 pull @ 1:25
4x75 IM @ 1:25 (fly/bk/br)
4x50 @ :55 (strong descend 1-4)
4x25 @ :40 (All Out w/ NO Breath!)]
100 easy
20x25 kick (1 fast/1 ez, 2 fast/1 ez, 3 fast/1 ez, 4 fast/1 ez, 5 fast/1 ez...fast @ :30, easy @ :45)
3x200 @ 3:00 (fly/fr/bk/fr/br/fr/fr/fr by 25)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 drill
2 x [4x100 pull @ 1:50
4x75 @ 1:30 (free/non-free/free)
4x50 @ :60 (strong descend 1-4)
4x25 @ :45 (All Out w/ NO Breath!)]
200 cool down
*3200 Total*

C:
400 swim
300 pull
200 kick
100 drill
2 x [3x100 pull w/:20 rest
3x75 w/:20 rest (free/non-free/free)
3x50 w/:30 rest (strong descend 1-3)
3x25 w/:30 rest (All Out w/ NO Breath!)]
100 cool down
*2600 Total*

Monday, February 15

**Long Course Meters**

A:
w/fins: 700 swim, 300 kick
3 x [4x50 drill @ :55
4x150 swim @ 2:20]
6x100 pull @ 1:25
10x50 swim @ :60 (odds: easy, evens: build to 100%)
200 cool down
*4700 total*

B:
w/fins: 700 swim, 300 kick
3 x [4x50 drill @ 1:05
4x150 swim @ 3:00]
6x50 swim @ 1:10 (odds: easy, evens: build to 100%)
200 cool down
*3900 total*

C:
w/fins: 600 swim, 200 kick
3 x [3x50 drill w/:15 rest
3x150 swim w/:30 rest]
100 cool down
*2700 total*