Friday, February 22

A:
800 snake warm up (kick every 4th length)
9x50 @ :60 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :45
     50 easy/recovery @ :60
     100 RACE @ 1:15
     50 easy/recover @ :60
     150 RACE @ 2:00
     200 easy pull @ 4:00]
6x150 @ 2:30 (IM/free by 25)
200 cool down
*4200 total*

B:
800 snake warm up (kick every 4th length)
9x50 @ 1:10 (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
3 x [50 RACE @ :50
     50 easy/recovery @ 1:10
     100 RACE @ 1:30
     200 easy pull @ 5:00]
4x150 @ 3:00 (free/non-free/free by 50)
200 cool down
*3300 total*

C:
600 snake warm up (kick every 4th length)
6x50 w/:15 rest (#1: 25 FAST/25ez, #2: 25ez/25FAST, #3 all ez, repeat)
2 x [50 RACE w/:10 rest
     50 easy/recovery w/:30 rest
     100 RACE w/:10 rest
     200 easy pull w/2:00 rest]
3x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*2400 total*

Wednesday, February 20

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
8x50 @ :60 (with Band only)
4x300 swim @ 5:30 (descend 1-4)
4x300 pull @ 5:30 (descend 1-4)
300 cool down (50 back/50 swim)
*4200 total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
8x50 @ 1:15 (with Band only)
4x200 swim @ 3:45 (descend 1-4)
4x200 pull @ 3:45 (descend 1-4)
300 cool down (50 non-free/50 swim)
*3400 total*

C:
400 choice warm up
4x75 w/:15 rest (kick/drill/swim by 25)
4x50 w/:15 rest (with Band only)
3x200 swim w/:20 rest (descend 1-4)
3x200 pull w/:20 rest (descend 1-4)
300 cool down (50 non-free/50 swim)
*2400 total*

Tuesday, February 19

Warm-up:
300 swim/300 pull/200 kick

Pre-Main set:
4 x 25 kick
2 x 50 Drill
100 swim @ 85-90% effort
-Repeat above 4-5x

20 x 25 (fast on :20, :25, :30 sec/ez on :30, :40)
-1 fast/1 ez
-2 fast/1 ez
-3 fast/1 ez....

Main set:
5-6 x 150 (on 2:15, 2:40, 2:50)
-25 kick/50 swim build/25 kick/50 swim build

400-600 pull
-100 strong/100 ez, repeat

Cool down:
150-200 choice