Wednesday, April 28

A:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :30 (from middle of pool, build to 100%)
5x100 broken (50 build @ :50, 25 fast @ :30, 25 fast @ :60)
300 easy pull (3/5 breathing pattern by 50)
4x100 broken (25 build @ :30, 25 build @ :30, 50 FAST @ 1:15)
300 pull (3/5 breathing pattern by 50)
3x100 broken (25 no breath @ :30, 50 Fast @ :60, 25 no breath @ :60)
300 pull (3/5 breathing pattern by 50)
200 easy cool down
*4000 Total*

B:
400 swim
300 pull
200 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
8x25 @ :40 (from middle of pool, build to 100%)
4x100 broken (50 build @ :60, 25 fast @ :40, 25 fast @ :60)
200 easy pull (3/5 breathing pattern by 50)
3x100 broken (25 build @ :40, 25 build @ :40, 50 FAST @ 1:20)
200 pull (3/5 breathing pattern by 50)
2x100 broken (25 1 breath @ :40, 50 Fast @ 1:20, 25 1 breath @ :60)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*3200 Total*

C:
300 swim
200 pull
100 drill
100 kick
8 minutes kicking (2x: :60 easy, :30 hard, :30 easy, 3x:20 hard, :20 easy)
100 easy swim
3x100 broken (50 build w/:15 rest, 25 fast w/:15 rest, 25 fast w/:45 rest)
200 easy pull (3/5 breathing pattern by 50)
2x100 broken (25 build w/:15 rest, 25 build w/:15 rest, 50 FAST w/:60 rest)
200 pull (3/5 breathing pattern by 50)
100 easy cool down
*2100 Total*

Monday, April 26

A:
200 swim/200 pull/200 kick/200 swim warm up
10x75 @ 1:30 (kick/drill/swim by 25)
10x25 @ :30 (odds: head-up swim, evens: FAST!)
400 swim (neg split)
:30 sec rest
400 pull (neg split)
5x200 @ 3:00 (100 easy/100 fast)
6x100 @ 1:45 (descend 1-3, 4-6)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim warm up
8x75 @ 2:00 (kick/drill/swim by 25)
8x25 @ :40 (odds: head-up swim, evens: FAST!)
300 swim (neg split)
:30 sec rest
300 pull (neg split)
5x150 @ 3:00 (75 easy/75 fast)
6x75 @ 1:45 (descend 1-3, 4-6)
200 cool down
*3600 Total*

C:
100 swim/100 pull/100 kick/100 swim warm up
4x75 @ 2:00 (kick/drill/swim by 25)
4x25 @ :40 (odds: head-up swim, evens: FAST!)
200 swim (neg split)
:30 sec rest
200 pull (neg split)
5x100 w/:30 (50 easy/50 fast)
6x50 @ 1:45 (descend 1-3, 4-6)
100 cool down
*2100 Total*