Friday, March 23

A:
600 warm up (200 swim/100 kick, repeat)
9x50 @ :55 (kick/swim, drill/swim, swim/build by 25)
4x200 swim @ 2:50 (descend 1-4)
9x50 @ :55 (fly/free, back/free, breast/free by 25)
4x200 @ 3:10 (100 IM/100 free)
6x50 @ :50 (Tarzan drill/swim by 25)
4x200 swim @ 3:15 (NO Walls!)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick, repeat)
6x50 @ 1:10 (kick/swim, drill/swim, swim/build by 25)
4x150 swim @ 2:45 (descend 1-4)
6x50 @ 1:15 (non-free/free by 25)
4x150 pull @ 3:00 (3/5/3 breathing pattern by 50)
6x50 @ 1:10 (Tarzan drill/swim by 25)
4x150 swim @ 3:15 (NO Walls!)
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 w/:15 rest (kick/swim, drill/swim, swim/build by 25)
3x150 swim w/:20 rest (descend 1-3)
4x50 w/:15 rest (non-free/free by 25)
4x50 @ 1:10 (Tarzan drill/swim by 25)
3x150 swim w/:30 rest (NO Walls!)
200 cool down
*2300 Total*

Thursday, March 22

Warm-Up:
2-3x100 Swim/5 pushups
8 min kick (fast/ez on coaches whistle)

 Main Set:
300 or 500 Fast
-5 pushups 100 FAST Swim/4 pushups 100 FAST Swim etc

 300 Pull
-100 strong/100 mod/100 ez

 6 x 25 Fins
-25 underwater/25 Drill

 4-6 x 50 on :55
-25 Shark/25 Sailboat drill

 Warm-Down: 150 ez

Wednesday, March 21

A:
500 choice warm up
6 minute kick (:30 easy, :20 fast, repeat)
8x25 swim @ :30 (1/2 FAST, 1/2 easy)
8x25 swim @ :30 (IM order)
200 easy pull
3 x [4x25 Down & Outs
      100 IM @ 1:45
      100 easy @ 2:00]
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
8x25 @ :30 (descend stroke count 1-4, 5-8)
3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)
      1:30 recovery (25 yards shorter than your FAST :90)
     Example: 125 FAST @ 1:30, 100 recovery @ 1:30]
300 cool down
*4000 (estimate) total*

B:
400 choice warm up
6 minute kick (:30 easy, :20 fast, repeat)
8x25 swim @ :40 (1/2 FAST, 1/2 easy)
8x25 swim @ :40 (odds: drill, evens: non-free)
200 easy pull
3 x [4x25 Down & Outs
      100 easy @ 2:30]
5x100 pull @ 2:00 (3/5 breathing pattern by 50)
8x25 @ :40 (descend stroke count 1-4, 5-8)
3 x [1:30 FAST (as far as you can swim in :90 seconds, stop at a wall)
      1:30 recovery (25 yards shorter than your FAST :90)
     Example: 100 FAST @ 1:30, 75 recovery @ 1:30]
200 cool down
*3200 (estimate) total*

C:
400 choice warm up
6 minute kick (with fins) (:30 easy, :20 fast, repeat)
8x25 swim w/:10 rest (1/2 FAST, 1/2 easy)
8x25 swim w/:10 rest (odds: drill, evens: non-free)
200 easy pull
4 x [2x25 FAST! w/:20 rest
      100 easy pull w/:30 rest]
8x25 w/:10 rest (descend stroke count 1-4, 5-8)
200 cool down
*2300 (estimate) total*

Tuesday, March 20

Warm-up:
4 x [100swim/50kick]
2 x [200 Pull/50 Shark]

4 x 50 (on 1:00-1:15)
-5 strokes no breath
4 x 50 (on 1:00-1:15)
-25 other than free/25 Free

Main Set:
3-5 x 200 (15-20 sec rest)
 -25 Kick/25 Drill/50 Swim/100 Pull
4-6 x 100 Pull (on 1:20-2:10)
 -25 Strong/25 ez

 Warm-down: 200

Monday, March 19

**Long Course Meters**

A:
600 warm up (200 free/100 IM drill)
6x50 @ :60 (catch up drill with stick or single paddle)
6x50 @ :60 (shark drill with board between legs)
6x50 pull @ :50 (descend 1-3, 4-6)
4x150 pull @ 2:30
6x50 @ 1:10 (25 kick/25 drill IM order)
4x150 @ 2:40 (100 IM/50 free)
6x50 @ 1:10 (underwater kick as far as possible, easy swim)
4x150 @ 2:45 (50 kick/100 swim)
200 cool down
*4100 Total*

B:
600 warm up (200 free/100 drill)
6x50 @ 1:15 (catch up drill with stick or single paddle)
6x50 @ 1:15 (shark drill with board between legs)
6x50 pull @ :60 (descend 1-3, 4-6)
4x100 pull @ 2:00
6x50 @ 1:20 (25 kick/25 drill IM order)
4x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3000 Total*

C:
600 warm up (200 free/100 drill)
4x50 w/:15 rest (catch up drill with stick or single paddle)
4x50 w/:15 rest (shark drill with board between legs)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
4x150 w/:30 rest (50 kick/100 swim)
100 cool down
*2300 Total*