Tuesday, April 24

Warm-up:
5 min choice Swim
5 min choice Kick

Main Set:
400 (mod effort)
-200 Pull/100 Kick/100 Swim

Broken 400
-100 ez 5 sec rest
-100 mod 5 sec rest
-100 strong 5 sec rest
-100 Sprint

600 Pull
-300 build/300 build

6 x 50 build (on :55-1:20)

3 x 200 (30 sec rest b/w each)
-90-100% effort

200 ez

Monday, April 23

**Long Course Meters**

A:
500 swim
400 pull
300 kick
200 IM (drill)
100 (25 tarzan drill/25 swim, repeat)
5x300 @ 5:15 (100 free/100 IM/100 free)
5x250 @ 4:15 (pull 3/5/7/5/3 breathing pattern by 50)
200 cool down
*4500 total*

B:
500 swim
400 pull
300 kick
200 (free/non-free by 50)
100 (25 tarzan drill/25 swim, repeat)
4x200 @ 4:30 (150 free/50 non-free)
4x200 @ 4:00 (pull 3/5/3/5 breathing pattern by 50)
200 cool down
*3500 total*

C:
400 swim
300 pull
200 kick
100 (25 tarzan drill/25 swim, repeat)
3x200 w/:30 rest (150 free/50 non-free)
3x200 w/:30 rest (pull 3/5/3/5 breathing pattern by 50)
200 cool down
*2400 total*