Friday, March 18

A:
600 warm up with fins (200 swim/100 kick, repeat)
6x100 @ 2:00 kick/drill/swim/free by 25 (IM order)
main set:
2x200 @ 3:10 (build)
:30 extra rest before: 200 FAST For Time! Then a 50 easy
4x100 @ 1:40 (descend 1-4)
:30 extra rest before: 100 FAST For Time! Then a 50 easy
8x50 @ :55 (descend 1-4, 5-8)
:30 extra rest before: 50 FAST For Time! Then a 100 easy
6x150 @ 2:10 pull smooth
200 cool down
*4200 Total*

B:
600 with fins (200 swim/100 kick, repeat)
8x50 @ 1:20 kick/drill by 25
main set:
2x150 @ 3:00 (build)
:30 extra rest before: 150 FAST For Time! Then a 50 easy
4x100 @ 2:00 (descend 1-4)
:30 extra rest before: 100 FAST For Time! Then a 50 easy
8x50 @ :60 (descend 1-4, 5-8)
:30 extra rest before: 50 FAST For Time! Then a 100 easy
5x100 @ 2:00 pull smooth
200 cool down
*3300 Total*

C:
400 with fins (150 swim/50 kick, repeat)
6x50 w/ :20 rest (kick/drill by 25)
main set:
2x100 w/:20 rest (build)
:30 extra rest before: 100 FAST! Then a 50 easy
4x50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4x50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4x100 w/ :45 rest (pull smooth)
100 cool down
*2100 Total*

Thursday, March 17

Warm-up:
200 Swim/100Kick/100 Drill>2x
Drill Set:
8 x 50 (on 1:00-1:30) (25 Drill/25 Build)
200 Pull (50 Shark Drill/50 Pull)
Main Set:
3 x 200 (20 sec rest b/w each) (50 Kick/100 Build/50 Sail Boat)
4 x 50 (on 1:05-1:30) (25 Fast Breakouts/25 choice ez)
300 Pull (Breathe every 3/5 by 50)
Warm-down:
200 ez

Wednesday, March 16

A:
200 swim/100 kick/200 swim/100 kick
8x50 @ :60 (15 meters FAST, 35 easy, kick hard on wall until :60)
100 easy
8x75 (odds: FAST! @ :55, evens: smooth @ 1:05)
200 recovery swim
8x50 (odds: FAST! @ :40, evens: smooth @ :50)
200 recovery swim
8x25 (odds: FAST! @ :20, evens: smooth @ :30)
200 recovery swim
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
6x25 @ :30 (2 drill, 1 build)
2x50 FAST!! from a dive, all out, for time!! (100 easy between 50s)
300 easy cool down
*4200 Total*

B:
200 swim/100 kick/200 swim/100 kick
6x50 @ 1:10 (15 meters FAST, 35 easy, kick hard on wall until 1:10)
100 easy
6x75 (odds: FAST! @ 1:20, evens: smooth @ 1:40)
200 recovery swim
6x50 (odds: FAST! @ :50, evens: smooth @ :60)
200 recovery swim
6x25 (odds: FAST! @ :30, evens: smooth @ :40)
200 recovery swim
4x100 pull @ 1:50 (3/5/3/5 breathing pattern by 25)
6x25 @ :40 (2 drill, 1 build)
1x50 FAST!! from a dive, all out, for time!!
200 easy cool down
*3300 Total*

C:
200 swim/100 kick/200 swim/100 kick
6x50 (15 meters FAST, 35 easy, kick hard on wall for :15 sec, rest :15)
100 easy
2 x [6x50 swim (1 FAST, 1 easy) w/:20 sec rest
100 recovery swim]
3x100 pull w/:20 sec rest (3/5/3/5 breathing pattern by 25)
1x50 FAST!!!!
150 easy cool down
*2300 Total*

Tuesday, March 15

Warm-up:
500 Choice
Main Set:
3 x 300 Pull buoy & Paddles (15 sec rest b/w each)
#1 100 ez/100 mod/100 Strong
#2 100 ez/200 Strong
#3 300 Strong!
9 x 50 (on :50-1:20)
-1 Fast/1 ez
-2 Fast/1 ez
-3 Fast/1 ez
12 x 25 (on :30-:50) (2 Fast/1 ez)
6 x 50 Fins (on 1:00) (25 underwater/25 swim)
Warm-down:
200 choice