Friday, March 15

A:
1000 Choice warm up
2x100 pull @ 1:20
2x50 pull @ :45
2x150 pull @ 2:10
2x50 pull @ :45
2x200 pull @ 2:50
2x50 pull @ :45
20x25 swim @ :20 (Make them!!)
8x75 @ 1:10 (back/breast/free)
600 w/Fins (100 swim/50 kick)
200 cool down
*4100 Total*

B:
800 Choice warm up
2x100 pull @ 1:50
2x50 pull @ :55
2x150 pull @ 2:45
2x50 pull @ :55
2x200 pull @ 3:40
2x50 pull @ :55
20x25 swim @ :30 (All FAST!)
600 w/Fins (100 swim/50 kick)
200 cool down
*3300 Total*


C:
600 Choice warm up
3 x [2x150 pull w/:20 rest (smooth)
     2x50 pull w/:10 rest (FAST!)]
300 w/Fins (100 swim/50 kick)
200 cool down
*2300 Total*

Wednesday, March 13

A:
3x300 warm up w/:20 rest
6x50 @ :60 w/band only
2 x [100 @ 1:15 (FAST)
     200 @ 2:50 (smooth)
     2x50 @ :40 (FAST)
     200 @ 2:50 (smooth)
     4x25 @ :20 (FAST)
     200 @ 2:50 (smooth)
     1x300 pull w/:45 rest (easy/recovery)]
400 IM (kick/drill/swim/free by 25)
300 cool down (50 kick/100 swim)
*4300 Total*

B:
3x300 warm up w/:20 rest
6x50 @ 1:15 w/band only
2 x [100 @ 1:40 (FAST)
     200 @ 4:00 (smooth)
     2x50 @ :50 (FAST)
     200 @ 4:00 (smooth)
     4x25 @ :30 (FAST)
     200 @ 4:00 (smooth)
     1x200 pull w/:45 rest (easy/recovery)]
200 cool down
*3600 Total*

C:
3x200 warm up w/:20 rest
6x50 w/:15 rest w/band only
4 x [100 w/:10 rest (FAST)
     200 w/:30 rest (smooth)
300 cool down (50 kick/100 swim)
*2400 Total*

Monday, March 11

A:
600 Choice/600 Pull
20x25 @ :30 (IM Order, 2 Drill/3 Swim)
15x50 @ :50 (3/5/7 breathing pattern by 50)
5x100 Pull @ 1:20 (Ascend 1-5)
5x100 IM @ 1:40 (Ascend 1-5)
2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim)
200 choice cool down
*4100 Total*

B:
500 Choice/500 Pull
20x25 @ :30 (2 Drill/3 Swim)
15x50 @ :60 (3/5/7 breathing pattern by 50)
5x100 Pull @ 1:45 (Ascend 1-5)
2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim)
200 choice cool down
*3400 Total*

C:
400 Choice/400 Pull
20x25 w/:15 rest (2 Drill/3 Swim)
12x50 pull w/:15 rest (3/5/7 breathing pattern by 50)
2x250 Snake Swim (#1 25 Tarzan/25 Swim; #2 25 Kick/25 Swim)
100 choice cool down
*2500 Total*