Wednesday, March 10

A:
500 warm up
20x25 @ :30 (4x: 2 kick, 2 drill, 1 swim)
8x100 pull @ 1:30 (5/5 breathing pattern)
8x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free)
8x50 @ :50 (descend 1-4)
8x25 @ :40 (ALL FAST!!)
6x100 pull @ 1:25
6x75 @ 1:15 (odds: fly/k/br, evens: bk/br/free)
6x50 @ :55 (descend 1-3)
6x25 @ :45 (ALL FAST!!)
200 cool down
*4700 Total*


B:
400 warm up
20x25 @ :40 (4x: 2 kick, 2 drill, 1 swim)
6x100 pull @ 2:00 (5/5 breathing pattern)
6x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (descend 1-3)
6x25 @ :45 (ALL FAST!!)
4x100 pull @ 1:50
4x75 @ 1:30 (free/non-free/free by 25)
4x50 @ :60 (descend 1-4)
4x25 @ :50 (ALL FAST!!)
200 cool down
*3600 Total*


C:
400 warm up
20x25 w/:15 rest (4x: 2 kick, 2 drill, 1 swim)
5x100 pull w/:30 rest
5x75 w/:20 rest (free/non-free/free by 25)
5x50 w/:20 rest (descend 1-5)
5x25 w/:30 rest (ALL FAST!!)
200 cool down
*2400 Total*

Monday, March 8

A:
500 warm up
8x50 @ :60 (kick/drill, IM order)
8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez)
8x50 @ :50 (drill/swim, IM order)
3 x [200 pull @ 2:50
      4x100 (odds: IM @ 1:40, evens: free @ 1:30)
      6x50 free/strong @ :40
      extra :30 rest]
200 cool down
*4600 Total*


B:
400 warm up
6x50 @ 1:15 (kick/drill)
8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez)
6x50 @ :60 (drill/swim)
2 x [200 pull @ 4:00
      4x100 (75 free, 25 non-free @ 2:00)
      6x50 free/strong @ :50
      extra :60 rest]
200 cool down
*3400 Total*


C:
300 warm up
5x50 w/:15 rest (kick/drill)
8 minutes kicking 2x(:60ez, :30 hard, :40 ez, :30 hard, :20ez, 3x(:10 hard, :10 ez)
5x50 w/:15 rest (drill/swim)
200 pull w/:30 rest
4x100 (75 free, 25 non-free) w/:20 rest
6x50 free/strong w/:10 rest
100 cool down
*2100 Total*