Fri. Mar. 27/Sat. Mar. 28

W.U. 400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (make sure the 200 is fast!)

Cooldown:
300 ez
(Total: 2600m)

Wed. Mar. 25/Thurs. Mar. 26

W.U. 200 swim, 100 kick, 100 pull, 4 x 50 swim build to fast

M.S.
800 timed swim (HARD)
100 ez
200 all-out
100 ez
100 all-out

Cooldown:
4 x 100 choice ez

Mon. Mar. 23/Tues. Mar. 24

W.U.
200 swim, 100 pull, 100 kick, 100 drill

Fins:
4 x 150 on :15R
as: 50 fly swim
50 back kick
50 free kick

M.S.
2 x {2 x 50 as 25 DPS/25 fast on :15R
100 pull on :20R
4 x 50 as 25 fast/25 ez on :15R
200 pull on 1:00

Cooldown:
50 back/50 free/50 back/50 free
Total: 2500m

Fri. Mar. 20/Sat. Mar. 21

W.U. 30o swim, 200 pull, 100 kick, 200 dr/swim

dr.set:
8 x 25 on :10R
odd: armpit touch
even: DPS

M.S.
4 x 50 on 1:00/1:10
50 ez
4 x 50 on :55/1:05
50 ez
4 x 50 on :50/1:00
50 ez
4 x 50 on :45/:55
50 ez
50 all-out

*All 50's should be HARD!

cooldown: 200 pull, 150 swim
(Total: 2400m)

Wed. Mar. 18/Thurs. Mar. 19

W.U. 200 swim, 200 pull, 200 as 50 drill/50 swim

Kick set:
8 x 50 on :15R
odd: 25 ez/25 fast
even: 25 fast/25 ez

M.S.
4 x 100 swim on 1:45/2:00/2:15
:30R
3 x 100 swim on " "
:30R
2 x 100 swim on " "
:30R
1 x 100 swim
:30R (*descend the efforts and your times on these)
400 pace- strong!

200 ez cooldown
(Total: 2600m)

Mon. Mar. 16/Tues. Mar. 17 (BUILD WEEK)

W.U. 5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)

stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

march 13th friday/march 14th saturday

warmup:
200swim
4x50kick
200pull
100swim

drill set:
4x100 :20sec rest
(50 drill, 50 swim)
odd: one arm drill
even: armpit/swim

main set:
2x500 broken
as...
4x25 DPS :10 sec
2x50 (25 fast/25 recovery) :15 sec
100 fast (all out) :20 sec
200 pull (neg split) :40sec-60sec before 2nd time through

cooldown:
200 easy (50 back/50free)

march 11th/march 12th

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim

march9th/march10th

warmup:

300swim
100drill fingertip
4x50kick
200pull

drill set:
8x75 on :15 sec rest
odd: 50 drill/25swim
even: 25 drill/50swim
(2 armpit touch/2 6 kick layout)

main set:
2x400m
200pull :20sec
2x50kick (25 easy/25 hard) ;10 sec rest
100swim on 30 sec rest

cooldown:
200 (50 back/50 free)

Fri. Mar. 6/Sat. Mar. 7

W.U.
100 swim
200 pull
300 drill/swim by 50 (layout/fist/FTD)

K.Set:
4 x 100 on :15R
25 free/25 breast/25 free/25 fly

M.S.
300 swim - build on :30R
4 x 25 fly swim on :15R
300 pull - paddles on :30R
4 x25 back on :15R
300 swim - build on :30R
4 x 25 breast on :15R

200 ez
(Total: 2400m)

Wed. Mar. 4/Thurs. Mar. 5

W.U.
4 x 100
1. swim 2. kick 3. swim 4. pull

4 x 25 DPS
4 x 50 as 25 fast/25 ez


M.S. 500 strong on :30R
400 strong on :20R
300 strong on :10R
200 strong on :5R
100 strong

3 x 100 ez cooldown
(Total: 2500m)

Mon. Mar. 2/Tues. Mar. 3 (CRASH week)

W.U. 200 swim, 150 pull, 100 kick, 50 drill
4 x 25 swim descend 1-4

M.S.
50 on :20R
50 on :15R
50 on :10R
50 on :5R
100 strong
*1 min rest

100 on :15R
100 on :10R
100 on :5R
200 strong
*1 min rest

200 on :10R
200 on :5R
400 strong

*try and maintain consistent pace throughout set even though rest intervals decrease.

200 ez cooldown
(Total: 2600m)

Sorry,,, we got a little behind on posting workouts!

Mon. Feb. 23/Tues. Feb. 24

W.U. 200 swim, 100 pull, 150 kick, 50 scull

Fins: 4 x 150 on :15R
as: 50 fly (swim or drill); 50 back kick; 50 free or fly kick

M.S. 2 x 600 broken
as: 100 pull on :20R
2 x 50 build swim on 1:00/1:10/1:20
200 pull on :30R
4 x 50 swim (25 ez/25 fast) on 1:00/1:10/1:20

100 ez cooldown
Total: 2500m)



Wed. Feb. 25/Thur. Feb. 26 - TIME TRIAL
W.U. 200 swim, 100 pull, 100 drill, 4 x 50 sw descend 1-4

800/1500 time trial

**Congrats to all who showed up - awesome effort!



Fri. Feb. 27/Sat. Feb. 28
W.U. 200 swim, 2 x 50 kick, 100 pull, 200 swim (50 back, 50 fr, 50 breast, 50 fr)

Stroke set: 10 x 75 on :15R
odd: IM (fly, back, breast or back, breast, free)
even: 25 right side kick, 25 left side kick, 25 back kick

M.S. 2 x 500
as: 4 x 50 desc. 1-4 on 1:00/1:10/1:20
300 pull ez (paddles) on :30R

150 ez cooldown
Total: 2500m)