Friday, February 18

*Long Course Meters*

A:
500 swim
4x50 @ :60 (sailboat drill)
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
6x50 @ :60 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ :60 (25 kick underwater fast/25 swim ez)
300 swim (no walls)
3 x [200 pull smooth @ 3:00
2x50 w/paddles only @ :60 FAST!]
4xSuicides @ 2:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
*4100 Total*

B:
500 swim
2x50 @ 1:15 (sailboat drill)
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
6x50 @ 1:10 (25 tarzan drill/25 swim)
300 swim (no walls)
6x50 @ 1:15 (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2 x [200 pull smooth @ 4:00
2x50 w/paddles only @ 1:15 FAST!]
2xSuicides @ 3:30 (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
200 cool down
*3300 Total*

C:
400 swim
8 minutes kick 2x(:60ez, 2x(:30 hard, :30ez), 3x(:10ez/:10hard))
100 easy swim
4x50 w/:20 rest (25 tarzan drill/25 swim)
300 swim (no walls)
4x50 w/:20 rest (15 kick underwater fast/35 swim ez)
300 swim (no walls)
2xSuicides w/:30 seconds rest (15meters fast/15 easy, 35m fast/35 easy, 50 fast)
100 cool down
*2100 Total*

Thursday, February 17

**Long Course**
Warm-up: Fins
200 Swim/200 Kick/200 Drill
Drill Set:
10 x 50 (on 1:10-1:30) (5 Kick/5 Shark Drill)
Main Set:
6 x 100 (Odds: non-free, Evens: Free 50 Easy/50 FAST)
4 x 50 STRONG (on 1:10-1:20)
100 Easy Swim
2 x 50 FAST! (on 1:10-1:20)
100 Easy Swim
Drill Set:
8 x 50 (on 1:10-1:20) (#s: 1-4 25 Kick/25 Catch-up, #s: 5-8 25 Shark Drill/25 Sail Boat)
200 easy swim

Tuesday, February 15

A:
Warm-up:
300 (100 Swim/100 Kick/100 Drill)
Drill Set:
12 x 25 (on :30-50 sec) (25 Kick/25 Drill/25 Build)
Main Set:
200 Pull (mod effort)
2 x 100 Paddles only (20 sec rest b/w each) (Build each 100)
4 x 50 (on 1:00) (50 Easy/50 Fast> 2x)
200 Free IM (mod effort)
2 x 100 Free IM (20 sec rest b/w each, free is FAST)
4 x 50 (on 1:00) #1 Free FAST #2 Back #3 Breast #4 Free FAST
6 x 75 (on 1:10) #1-4 Paddles only (STRONG) #5-6 No equipment swim strong!
12 x 25 (on :30) (3 FAST/3 easy)
Warm-down:
150 Easy

B:
Warm-up:
300 (100 Swim/100 Kick/100 Drill)
Drill Set:
12 x 25 (on :40-50 sec) (25 Kick/25 Drill/25 Build)
4 x 50 (on 1:10-1:20) (25 Drill/25 Swim good form!)
Main Set:
9 x 25 (on :40-50) (25Easy/25 Mod/25 Fast)
200 Pull (50 Shark Drill/50 Swim breathe every 3)
4 x 75 (on 1:30) #1-2 pull strong effort #3-4 No equipment Strong Effort
FINS
6 x 25 (on :40-50 sec) (25 Underwater/25 SPRINT/25 Easy>2x)
100 All Out For TIME!!
Cool Down:
150 easy swim

Monday, February 14

A:
500 swim/200 kick
8x50 @ :60 (IM order...drill/swim by 25)
2 x [4x100 IM @ 1:45 (descend 1-4)
300 pull @ 4:00]
2 x [3x100 free @ 1:25 (descend 1-3)
300 pull @ :400]
2 x [4x50 kick @ :60 (1 ez/1 FAST)
300 pull @ 4:00]
200 cool down
*4700 Total*

B:
500 swim/200 kick
8x50 @ 1:15 (non-free/free by 25)
3 x [4x75 free @ 1:30 (descend 1-4)
300 pull @ 5:30]
2 x [4x50 kick @ 1:30 (25 ez/25 FAST)
200 pull @ 3:45]
100 cool down
*3600 Total*

C:
400 swim/200 kick
6x50 w/:20 sec rest (non-free/free by 25)
2 x [4x75 free w/:20 rest (descend 1-4)
300 pull w/:30 rest]
4x50 kick w/:30 rest (25 ez/25 FAST)
200 pull
100 cool down
*2500 Total*