Friday, March 25

A:
600 warm up (4x: 100swim/50 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
6x50 @ :55 (odds: fly/back, evens: breast/free)
6x25 @ :30 (descend 1-3)
2 x [5x100 swim (1 @ 1:30, 1@ 1:25, 1@ 1:20, 1@ 1:15, 1@ 1:10)
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
200 cool down

B:
600 warm up (4x: 100swim/50 kick)
6x75 @ 1:40 (kick/drill/swim by 25)
6x50 @ 1:05 (non-free/free by 25)
6x25 @ :40 (descend 1-3)
2 x [4x100 swim (1 @ 1:50, 1@ 1:45, 1@ 1:40, 1@ 1:35)
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
200 cool down

C:
450 warm up (3x: 100swim/50 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
4x50 w/:15 rest (non-free/free by 25)
4x25 w/:10 rest (descend 1-4)
2 x [3x100 swim w/:20 rest
50 easy
200 pull (3/5 breathing pattern by 50)]
RELAYS & SPRINTS
100 cool down

Thursday, March 24

Warm-up:
200 Swim/100 Kick/100 Drill
Drill Set:
6 x 25 Freestyle Kick (on :40-:50)
6 x 25 Catch-up Drill (on :40-:50)
6 x 25 Swim (on :40-50)
Main Set:
8 x 50 (on :55-1:20) (Build 1-4/5-8)
50 EZ
4 x 100 (on 1:50-2:30) (50 Shark Drill/50 Kick)
50 EZ
150-300 Pull (Build each 50)
4 x 25 (on :45) (15 yds FAST/ez to the wall)
Warm-down:
150-200 choice

Monday, March 21

A:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
12x25 swim @ :25
Main set: 3x 600 broken as:
[300 pull smooth @ 4:15
150 swim build @ 2:00
100 swim strong @ 1:15
50 swim FAST! @ :35
100 easy recovery @ 2:00 between each 600]
6x75 @ 1:30 (odds: kick/drill/swim, evens: fly/back/breast)
4x150 @ 2:30 (50 free, 50 IM order, 50 free)
200 cool down
*4400 Total*

B:
800 warm up as: (200 swim, 200 kick, 200 pull, 200 swim)
10x25 swim @ :35
Main set: 3x500 broken as:
[200 pull smooth @ 3:30-4:00
150 swim build @ 2:30-3:00
100 swim strong @ 1:45-2:00
50 swim Fast! @ :45-:55
50 easy recovery @ 2:00 between each 500]
6x75 @ 1:45 (kick/drill/swim by 25)
200 cool down
*3350 Total*

C:
400 warm up as: (100 swim, 100 kick, 100 pull, 100 swim)
8x25 swim w/:20 sec rest
Main set: 3x400 broken as:
[200 pull smooth @ 5:00
100 swim build @ 3:00
50 swim Fast! @ 1:00
50 easy recovery @ 2:00]
6x75 w/:20 sec rest (kick/drill/swim by 25)
100 cool down
*2350 Total*