Friday, April 13

10 minute warm up
8x50 @ :60 (kick hard on the wall between 50s)
8x100 @ 1:30 (#1-first 25 is FAST, rest is easy; #2-second 25 is fast, rest is easy)
400 snake swim
5 minute strength routine on pool deck (see video below)

400 snake swim (get out of pool every 4th 25 and dive back in)
5 minute strength routine on pool deck (see video below)

400 snake swim (4x100 IM, non stop)
100 easy
8 minute kick (:20 HARD, :40 easy)
300 cool down

Monday, April 9

A:
500 choice warm up
3x300 @ 4:45 (50 kick/100 swim, repeat)
3x300 pull @ 4:00 (strong effort)
1x400 IM (kick/drill/swim/freestyle by 25)
3x300 @ 4:30 (100 free/100 IM/100 free)
6x150 swim @ 2:15 (descend 1-3, 4-6)
200 cool down
*4700 total*

B:
500 choice warm up
3x300 w/:30 rest (50 kick/100 swim, repeat)
3x250 pull @ 4:30 (strong effort)
1x300 (kick/drill/swim by 25)
3x200 @ 4:10 (25 non-free/75 free, repeat)
6x100 swim @ 2:00 (descend 1-3, 4-6)
200 cool down
*3800 total*

C:
400 choice warm up
2x300 w/:30 rest (50 kick/100 swim, repeat)
3x200 pull w/:20 rest (strong effort)
3x150 w/:20 rest (50 free/50 non-free/50 free)
4x100 swim w/:15 rest (descend 1-4)
100 cool down
*2600 total*