Wednesday, March 7

A:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 @ :30 (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat)
12x50 @ :45 (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
12x50 @ :50 (1 easy, 2 SPRINT for time)
300 easy swim (50 backstroke, 50 free)
12x50 @ :55 (1 easy, 3 SPRINT for time)
300 easy (25 kick/25 drill/25 swim, IM order)
4x150 @ 2:30 (50 dolphin kick on your back/100 swim)
*4300 Total*

B:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 @ :40 (#1-4 as descend stroke count, #5-8 as 12yd FAST/12yd easy, repeat)
12x50 @ :55 (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
9x50 @ :60 (1 easy, 2 SPRINT for time)
300 easy swim (50 non-free, 50 free)
8x50 @ 1:05 (1 easy, 3 SPRINT for time)
300 easy cool down (25 kick/25 drill/25 swim)
*3400 Total*

C:
600 warm up (100 swim/50 kick/50 drill, repeat)
16x25 w/:10 rest (#1-4 as descend stroke count, #5-8 as  12yd FAST/12yd easy, repeat)
8x50 w/:20 rest (1 easy, 1 SPRINT for time)
300 easy swim (Turn at the "T")
9x50 w/:20 rest (1 easy, 2 SPRINT for time)
300 easy swim (50 non-free, 50 free)
*2450 Total*

Monday, March 5

**Long Course Meters**

A:
800 warm up (200 swim/200 choice drill, repeat)
6x300 (50 kick/100 swim, repeat) (2 @ 5:45, 2 @ 5:30, 2 @ 5:15)
4x50 @ :60 (catch up drill with a stick or single paddle)
3 x [200 pull @ 3:10
     4x50 pull strong @ :45]
300 cool down (50 back/100 free, repeat)
*4300 Total*

B:
600 warm up (150 swim/150 choice drill, repeat)
4x300 @ 6:30 (50 kick/100 swim, repeat)
4x50 @ 1:15 (catch up drill with a stick or single paddle)
2 x [200 pull @ 4:00
     4x50 pull strong @ :55]
300 cool down (50 non-free/100 free, repeat)
*3100 Total*

C:
600 warm up (150 swim/150 choice drill, repeat)
3x300 w/:30 seconds rest (50 kick/100 swim, repeat)
4x50 w/:15 rest (catch up drill with a stick or single paddle)
2 x [150 pull w/:20 rest
     3x50 pull strong w/:20 rest]
100 cool down
*2400 Total*