Friday, April 15

*Long Course Meters*

A:
10 minute choice warm up
10x50 @ :55 (descend stroke count 1-5, 6-10)
[50, 100, 150, 200, 250, 200, 150, 100, 50, all pull (:60 for first & last 50, add or subtract :40 per additional 50)
6x50 @ :60 (sailboat drill w/board)
4x150 @ 2:45 (100 swim, 50 kick)
4x50 @ :60 (as few strokes as possible!)
[50, 100, 150, 200, 150, 100, 50, all swim (:60 for first & last 50, add or subtract :45 per additional 50)
200 cool down
*4300 total*

B:
10 minute choice warm up
8x50 @ 1:05 (descend stroke count 1-4, 5-8)
[50, 100, 150, 200, 200, 150, 100, 50, all pull (:60 per 50...LONG smooth strokes)
6x50 @ 1:10 (sailboat drill w/board)
4x150 @ 3:30 (100 swim, 50 kick)
6x50 @ 1:15 (as few strokes as possible!)
200 cool down
*3300 total*

C:
10 minute choice warm up
8x50 w/:20 seconds rest (descend stroke count 1-4, 5-8)
[50, 100, 150, 150, 100, 50, all pull (:20 rest between each segment...LONG smooth strokes)
6x50 w/:20 rest (sailboat drill w/board)
3x150 w/:30 rest (100 swim, 50 kick)
4x50 w/:15 rest (as few strokes as possible!)
100 cool down
*2450 total*

Thursday, April 14

*Long Course*

Warm-up:
3 min swim
2 min kick
Drill Set:
2 x 150 w/ board (15 sec rest) (50 Kick/50 Catchup/50 Sail Boat)
2 x 150 (15 sec rest) (50 Kick/50 drill/50 Build)
Main Set:
8 x 50 (on :55-1:15) (# 1-4: 25 FAST/25 ez #5-8: 25 ez/25 FAST)
300 Pull (build each 100)
200 Pull (build the 200)
100 Pull (FAST!)
100 ez
4 x 50 (15 sec rest b/w each) (25 FAST!!!/25 choice ez)
Warm-down:
200 choice ez

Wednesday, April 13

A:
600 warm up (200 swim/100 kick x 2)
18x50 swim (6 @ :50, 6 @ :45, 6 @ :40)
50 easy
4 x [2x75 @ 1:20 (kick/drill/swim by 25)
1x100 swim build @ 1:30
2x25 SPRINT @ :40
1x150 pull @ 2:30 (3/5/7 breathing pattern by 50)]
5x150 @ 2:30 (free/non-free/free by 50)
200 cool down
*4200 Total*

B:
600 warm up (200 swim/100 kick x 2)
15x50 swim (5 @ :60, 5 @ :55, 5 @ :50)
50 easy
3 x [2x75 @ 1:40 (kick/drill/swim by 25)
1x100 swim build @ 2:00
2x25 SPRINT @ :40
1x150 pull @ 3:00 (3/5 breathing pattern by 25)]
3x150 w/:20 seconds rest (free/non-free/free by 50)
200 cool down
*3300 Total*

C:
600 warm up (200 swim/100 kick x 2)
12x50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest)
50 easy
2 x [2x75 w/:30 sec rest (kick/drill/swim by 25)
1x100 swim build w/:20 rest
1x150 pull w/:30 rest (3/5 breathing pattern by 25)]
100 cool down
*2100 Total*

Tuesday, April 12

Warm-up:
300 Choice/200 Drill/100 Kick
Drill Set:
6 x 25 (on :40-50) (25 Kick/25 Drill/25 Swim> repeat)
6 x 25 (on :40-:50) (2 Drill/1 Build)
Main Set:
4 x 25 Free Fast (on :40-50)
100 Swim (no walls)
4 x 50 Fr Fast (on :50-1:10)
100 Swim (no walls)
4 x 75 (on 1:40) (50 Free Fast/25 ez)
100 Swim (no walls)
200 or 300 Pull (50 buoy @ ankles/50 buoy @ thighs)
100 Choice Warm-down