Friday, March 21

A:
500 swim
2x200 kick with fins w/:30 rest
4x150 @ 2:30 (100 IM/50 free)
2x600 pull w/:30 rest (negative split at the 300 wall!)
3x100 @ 1:45 (reverse IM)
2x600 pull w/:30 rest (descend by 200s in each 600)
6x50 Kick @ :60 (25 FAST/25 easy)
200 cool down
*4700 total*

B:
400 swim
2x200 kick with fins w/:30 rest
4x100 @ 2:30 (50 free/50 non-free)
2x500 pull w/:30 rest (negative split at the 250 wall!)
3x100 @ 2:20 (50 drill/50 swim)
2x400 pull w/:30 rest (descend by 100s in each 400)
4x50 Kick @ 1:30 (25 FAST/25 easy)
200 cool down
*3700 total*

C:
300 swim
2x100 kick with fins w/:30 rest
2x400 pull w/:30 rest (negative split at the 200 wall!)
3x100 w/:30 rest (50 free/50 non-free)
2x300 pull w/:30 rest (descend by 100s in each 300)
4x50 Kick w/:30 rest (25 FAST/25 easy)
100 cool down
*2500 total*

Wednesday, March 19

A:
300 swim/100 kick
6x50 @ :50 (IM switch)
6x100 pull @ 1:20 (all strong)
6x50 @ :45 (25 Tarzan drill/25 swim)
4x150 pull @ 2:00 (all strong)
6x50 @ :40 swim (25 FAST!/25 easy)
3x200 pull 2:40 (all strong)
6x50 @ :60 swim (all from a dive, FAST!)
2x300 @ 4:00 (all strong)
300 cool down (50 kick/100 swim)
*4300 total*

B:
300 swim/100 kick
6x50 @ 1:10 (25 free/25 non-free)
6x100 pull @ 1:55 (all strong)
6x50 @ 1:05 (25 Tarzan drill/25 swim)
4x150 pull @ 2:50 (all strong)
6x50 @ :60 swim (25 FAST!/25 easy)
3x200 pull 3:45 (all strong)
300 cool down (50 kick/100 swim)
*3400 total*

C:
300 swim/100 kick
6x50 w/:15 rest (25 free/25 non-free)
6x100 pull w/:30 rest (all strong)
6x50 w/:20 rest (25 Tarzan drill/25 swim)
4x150 pull w/:30 rest (all strong)
300 cool down (50 kick/100 swim)
*2500 total*

Monday, March 17

A:
300 swim/200 pull/100 kick
6x125 @ 2:15 (50 kick/75 build)
2x250 @ 3:40 (200 FAST/50 easy)
100 Kick w/:30 rest
2x200 @ 3:00 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 2:20 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 1:40 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ :60 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:30 rest]
200 cool down
*4300 total*

B:
300 swim/200 pull/100 kick
4x125 @ 3:00 (50 kick/75 build)
2x200 @ 4:15 (150 FAST/50 easy)
100 Kick w/:30 rest
2x150 @ 3:15 (100 FAST/50 easy)
100 Kick w/:30 rest
2x100 @ 2:15 (50 FAST/50 easy)
100 Kick w/:30 rest
2x50 @ 1:15 (25 FAST/25 easy)
100 kick w/:30 rest
4 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
200 cool down
*3500 total*

C:
300 swim/200 pull/100 kick
4x100 w/:30 rest (50 kick/50 build)
2x150 w/:30 rest (100 FAST/50 easy)
50 Kick w/:30 rest
2x100 w/:30 rest (50 FAST/50 easy)
50 Kick w/:30 rest
2x50 w/:30  rest (25 FAST/25 easy)
50 kick w/:30 rest
3 x [4x25 Down & Outs
      100 easy/recovery swim w/:60 rest]
150 cool down
*2500 total*