Friday, March 5

A:
400 swim
300 pull
200 kick
100 IM drill
3 x [4x25 kick @ :30
      4x50 drill @ :55
      4x75 swim @ 1:05 (descend 1-4)]
2 x [100 pull @ 1:40
       200 pull @ 2:40
       300 pull @ 3:40]
9x50 @ :55 (IM order/Free by 25)
200 cool down
*4700 Total*


B:
400 swim
300 pull
200 kick
100 drill
2 x [4x25 kick @ :40
      4x50 drill @ :60
      4x75 swim @ 1:30 (descend 1-4)]
1 x [100 pull @ 1:45
       200 pull @ 3:30
       300 pull @ 5:15]
8x50 kick @ :50 (w/fins)
6x50 w/:15 rest (non-free/free by 25)
200 cool down
*3700 Total*


C:
300 swim
200 pull
100 kick
2 x [4x50 drill w/:15 rest
      4x50 pull w/:15 rest
      4x50 swim w/:15 rest (descend 1-4)]
6x50 kick w/:15 rest (w/fins)
6x50 w/:15 rest (non-free/free by 25)

100 cool down
*2500 Total*

Monday, March 1

A:
500 warm up
6x50 kick @ :60
6x50 drill @ :50
6x50 swim @ :40
6x75 pull @ :60
6x100 swim @ 1:20
6x125 pull @ 1:40
6x150 swim @ 2:00
6x50 kick @ :60
6x50 drill @ :55
6x50 swim @ :50
100 easy cool down
*5100 Total*

B:
500 warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim @ :55
6x75 pull @ 1:25
6x100 swim @ 1:50
6x125 pull @ 2:20
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :60
100 easy cool down
*3900 Total*

C:
400 warm up w/fins
4x50 kick w/fins w/:15 rest
4x50 drill w/fins w/:15 rest
4x50 swim w/fins w/:15 rest
4x75 pull w/:30 rest
4x100 swim w/:30 rest
4x50 kick w/:20 rest
4x50 drill w/:20 rest
4x50 swim w/:20 rest
100 easy cool down
*2400 Total*