Thursday, March 10

**Long Course**

Warm-up:
400 (200sw/100kick/100drill)
8 x 50 (on 1:00-1:20) (25 Drill(catchup/fingertip)/25 Swim)
Main Set:
300 Pull (50 Shark Drill/50pull)
6 x 50 (on :55-1:15) (Build each 50)
200 Choice Kick
4 x 50 (15-20 sec rest b/w each) (50 Kick/50 Sailboat)
10 x 25 (on :45-55) (25 SPRINT/25 ez)
100 FAST/50 ez
150 FAST/50 ez
200 FAST/50 ez
Warm-down:
200 Choice

Wednesday, March 9

A:
200 swim/200 kick/200 pull/200 swim
12x25 @ :30 (2 drill, 1 build)
9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :55, ez @ 1:30)
400 pull (3/5 breathing pattern by 50)
14x50 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :40, ez @ 1:10)
400 pull (3/5 breathing pattern by 50)
20x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez/5fast/1ez...fast @ :20, ez @ :40)
400 pull (3/5 breathing pattern by 50)
2x 50 ALL OUT @ 2:00
200 cool down
*4400 Total*

B:
200 swim/200 kick/200 pull/200 swim
12x25 @ :40 (2 drill, 1 build)
9x75 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ 1:15, ez @ 2:00)
250 pull (3/5 breathing pattern by 25)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast @ :50, ez @ 1:30)
250 pull (3/5 breathing pattern by 25)
14x25 (1 fast/1ez/2fast/1ez/3 fast/1ez/4fast/1ez...fast @ :30, ez @ :45)
250 pull (3/5 breathing pattern by 25)
200 cool down
*3500 Total*

C:
200 swim/200 kick/200 pull/200 swim
12x25 w/:15 rest (2 drill, 1 build)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast w/:10 rest, ez w/:30 rest)
200 pull (3/5 breathing pattern by 25)
9x50 (1 fast/1ez/2fast/1ez/3 fast/1ez...fast w/:10 rest, ez w/:30 rest)
200 pull (3/5 breathing pattern by 25)
100 cool down
*2500 Total*

Tuesday, March 8

Warm-up:
5 min Choice Swim
2 min choice Kick
Main Set:
12 x 25 (on :30-45 sec)(25 Kick/25 Catchup drill/25 Build)
200-300 pull (breathing 3/5 by 50)
4-5 x 100 Paddles only (15-20 sec rest) (Flip turn at the T)
8 x 25 (on :40-50sec) (2 Drill/1 Build/1 Fast> Repeat)
200-300 pull (breathing 3/5 by 50)
6 x 25 (on :40-50) (25 Double Stop/25 Catch-up/25 Swim GOOD FORM!)
Warm-Down:
150 ez

Monday, March 7

A:
500 warm up
6x50 kick @ 1:00
6x50 drill @ :55
6x50 swim/build @ :50
300 pull @ 4:15
4x100 swim @ 1:25
extra :30 rest
300 pull @ 4:15
4x100 swim @ 1:20
extra :30 rest
300 pull @ 4:15
4x100 swim @ 1:15
extra :30 rest
12x50 swim @ :60 (4x: #1: 4 breaths only, #2: 3 breaths only, #3: 2 breaths only)
300 pull @ 4:15
4x100 swim @ 1:15 (or 1:10 if you can make it)
200 cool down
*5000 total*

B:
500 warm up
5x50 kick @ 1:15
5x50 drill @ 1:05
5x50 swim/build @ :60
200 pull @ 3:45
3x100 swim @ 1:55
extra :30 rest
200 pull @ 3:45
3x100 swim @ 1:50
extra :30 rest
200 pull @ 3:45
3x100 swim @ 1:45
extra :30 rest
9x50 swim @ 1:10 (3x: #1: 5 breaths only, #2: 4 breaths only, #3: 3 breaths only)
200 pull @ 3:45
3x100 swim @ 1:45 (or 1:40 if you can make it)
200 cool down
*3900 total*

C:
400 warm up
4x50 kick w/:15 seconds rest
4x50 drill w/:15 seconds rest
4x50 swim/build w/:15 seconds rest
3 x [200 pull w/:20 sec rest
2x100 swim w/:15 sec rest]
12x25 swim w/:30 sec rest (4x: #1: 4 breaths only, #2: 3 breaths only, #3: 2 breaths only)
100 cool down
*2600 total*