Wednesday, May 11

A:
500 warm up with fins
5x100 @ 1:30 w/fins (50 kick on back/50 swim)
12x25 @ :30 IM order (2 drill/1 swim)
6x100 IM @ 1:45 (odds regular IM; evens: reverse IM)
50easy
12x25 @ :30 freestyle (2 drill/2 build)
4 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 easy
3 x [2x25 @ :30 tarzan drill
100 swim @ 1:30 (no walls...turn at the "T")]
200 cool down
*4200 Total*

B:
500 warm up with fins
5x100 @ 1:50 w/fins (50 kick on back/50 swim)
12x25 @ :40 freestyle (2 drill/1 swim)
6x75 @ 1:30 (free/non-free/free by 25)
50easy
12x25 @ :40 freestyle (2 drill/2 build)
3 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 easy
2 x [2x25 @ :40 tarzan drill
100 swim @ 1:55 (no walls...turn at the "T")]
200 cool down
*3600 Total*

C:
400 warm up with fins
4x100 w/:30 seconds rest w/fins (50 kick on back/50 swim)
12x25 w/:10 rest: freestyle (2 drill/1 swim)
6x75 w/:30 rest (free/non-free/free by 25)
50easy
12x25 w/:10 rest freestyle (2 drill/2 build)
2 x [4x25 Down & Outs
200 pull easy
:30 sec rest]
100 cool down
*2600 Total*
W-up:
500 Choice
4 x 100 (50 Kick/50 swim)
300 Pull
4 x 50 (25 Drill/25 Swim)
100 Kick
Main Set:
5 x [100 Fast! (10 sec rest)…2 x 25 ez (on :45)…50 Build (on 1:30)]
10 x 25 (on :45) (1 fast/1 ez)
W-dwn:
150

Monday, May 9

A:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 pull @ :50
100 pull @ 1:30
200 pull @ 2:45
300 pull @ 4:00
400 pull @ 5:15
100 easy recovery
400 swim @ 5:15
300 swim @ 4:00
200 swim @ 2:45
100 swim @ 1:30
100 easy recovery
1x100 pull @ 1:25
2x100 pull @ 1:20
3x100 pull @ 1:15
6x150 @ 2:30 (free/non-free/free by 50)
200 cool down
*5000 total*

B:
900 warm up (3 x 200 swim/50 kick/50 drill)
6x50 pull @ :60
100 pull @ 2:00
200 pull @ 3:45
300 pull @ 5:30
100 easy recovery
300 swim @ 5:30
200 swim @ 3:45
100 swim @ 2:00
100 easy recovery
1x100 pull @ 1:55
2x100 pull @ 1:50
3x100 pull @ 1:45
8x75 @ 1:30 (free/non-free/free by 50)
200 cool down
*3800 total*

C:
600 warm up (2 x 200 swim/50 kick/50 drill)
6x50 pull w/:10 sec rest
3x200 pull w/:30 sec rest
3x200 swim w/:30 sec rest
12x50 drill w/:15 rest (3 shark drill, 3 fist drill, 3 catch-up, 3 choice drill)
100 cool down
*2800 total*