Correction - Time Trial

There was an error in the previous post - the time trial will actually be on Wed. Feb. 25 and Thurs. Feb. 26! Hope to see you there!

Time Trial will be on next Friday/Saturday!!

Friday/Saturday

W/U
300swim
2x50 backstroke
2x50 kick
2x50 drill- fist
200pull

Main Set:
400 (25 fast, 25 easy) :30 sec
4x100 descend :15sec, 1 min rest after
400 swim, hold fastest pace, 1min rest
400 pull

C/D:
4x50 (25 breat, 25 swim)

Wed/Thurs

W/U:
300swim
100drill- fist
2x50kick
200pull

Main Set:
4x25 fast turnover on 30/40sec

x2
8x50 fast on :15sec rest
4x100 hold fastest pace on :20sec rest
1min between sets

200 easy cooldown

Monday/Tuesday

for the morning group there is no swimming on monday, on your own:

W/U

6x100
1. swim 2. kick 3. pull 4. swim 5. pull 6. kick layout

6x75
as: 25 dps/ 25 fast-turnover/25 backstroke
15ec rest

main set;
6x
2x50 25 fast/25 recover :15sec
100 race pace (try to neg split)

:30sec after each 100 before starting next round

2x200pull :30sec rest
100 easy cooldown

Wed. Feb. 11/Thurs. Feb. 12

W.U. 300 swim; 100 kick; 2 x 50 fist; 200 pull

Drill set:
4 x 150 on :15R
odd: 50 single arm/50 FTD/50 swim
even: 50 armpit touch/50 FTD/50 swim

M.S.
800 broken:
300 pull ez on :30R
2 x 100 kick on :20R (50 free/50 choice)
4 x 75 on :10R (25 DPS/25 fast/25 recovery)

200 ez
(Total: 2400m)

Mon. Feb. 9/Tues. Feb. 10 [RECOVERY WEEK

W.U.
4 x 150 on :10R
1. swim 2. kick 3. drill 4. pull

drill set:
5 x 100 on :15R
odd: 50 6k layout/50 swim
even: 50 FTD/50 swim

Kick set:
2 x {4 x 50 on :10R
1. free 2. fly 3. breast 4. choice

Flip turn set:
12 x 25 from middle of pool
*work the turns; streamline off wall; no breath off wall

6 x 75 pull ez
(Total: 2250m)

Friday/Saturday

W/U:
12x25- easy swim :10sec

1st set:
12x25- every fourth fast :15sec
12x25- every third fast :10sec
12x25- every second fast :5sec
1min rest

2nd set:
12 x 25- pull, every third fast :15 sec
12 x 25- pull, every second fast :10 sec
1min rest

3rd set:
12 x 25- odd= fly, even=back :10sec
12 x 25- odd=fingertip drill, even=6 kick layout ;10sec

wed/thursday

W/U
200 swim
100kick
200swim
100pull
4x25fast turnover

main set:
3x
5x100
1. on:20sec
2. :15sec
3. :10sec
4. :5sec
5. :1min

**Hold consistent pace throughout entire set.

C/D:
300pull
300swim choice

Mon. Feb. 2/Tues. Feb. 3

W.U.
300 sw
4 x 50 sw desc. 1-4

M.S. "Double up"
50 on 1:00/1:10
100 on 2:002:20
150 on 3:00/3:30
200 on 4:00/4:40
250on 5:00/5:50
300 on 6:00/7:00
350 on 7:00/8:10
400

**Hold consistent pace throughout entire set. You should pick a pace time per 50 to hold and challenge yourself to stick to it for the whole set.

3 x 100 ez cooldown
(total 2600m)

Fri. Jan. 30/Sat. Jan. 31

W.U. 5 x 100 on :10R
1. swim 2. pull 3. kick 4. drill 5. swim

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast)
Set 2: swim - build
Set 3: pull - ez (paddles optional)
Set 4: swim - build

Dr. Set:
3 x 200 on :20R
#1: 50 drill/50 swim (drill - layout)
#2: pull - long and easy
#3: swim (negative split)

Cooldown: 200 ez
(total: 2500m)