Wed/thurs 29th/30th

WU:
4x100m
swim, kick, pull, swim

Drill Set:
4x150m :20 sec
50 one arm, 50 swim, 25 6kick layout, 25swim

Main Set:
10x50m- as every third one fast :10 sec rest
1min rest
8x50m- every second one fast: 15 sec
1min rest
6x50m- every one fast :20 sec rest

C/D; 200 pull, 100 swim

Mon/Tues 27th/28th

WU:
400swim
8x50 drill/swim
4 armpit touch/4 Fingertip

IM Set:
8x50m :15sec
odd: fly/back
even: breast free

main set:
300 pull: 30sec
3x100 swim descend 1-3 on 20 sec
200 pull: 20 sec
2x100 swim: descend : 20 sec
100 pull 15 sec
100 fast

CD:
200 swim easy

Sat . April 25th

WU:
300 swim
200 pull
100 fist

Kick Set:
3x150 on 15 sec
50side kick, 50 swim, 50 back kick

Main set:
1300m broken

- all set as one interval easy, one fast
8x25m :10 sec
5x50m :15sec
4x100m :20sec
2x200m :30sec

CD: 100 pull, 100swim

Thursday/Friday 23th/24th

WU:
400 SKPS
4x25 build to fast

Main Set:
2x1000m broken
1. 100 fast :20 sec rest
200 neg split : 30 sec rest
300 pull-build :30 sec rest
400 Fast

1min

2. 400pull- neg split :30 sec rest
300 fast- :30 sec
200- neg split :30 sec
100 fast

C/D; 100-200m easy

Tuesday/Wednesday 21st/22nd

WU:
5x100m
swim, kick, pull, swim, fist

Stroke Set:
8x75m
odd 25back kick, 25swim, 25 back kick
even 25 fast, 25 DPS, 25 fast

Main Set:
3x400m
1. 4x25m DPS/Fast :10sec
100IM
4x25 same as above
100 pull neg split
2. 4x50swim descend :15sec
200 pull- build recover

3. same as #1

C/D: 100-200m easy

Saturday/Monday, 18th, 20th

W/U:
5x100
swim, kick, pull, swim, fist

Stroke Set:
1. 4x75 as 25fly/25back/25breast :15sec
2. 4x75 swim as 25DPS/25fast/25recover swim 15sec
3. 4x75 pull :15sec
4. 4x75 swim descend 1-4 :15sec

Main Set:
4x200m :30 sec between each interval
1 100m-6kicklayout/100m-swim
2. swim- neg split
3. pull- neg split
4. cooldown- choice

Thursday/Friday , 16th/17th

W/U:
4x100
swim, kick, pull, swim

Drill Set:
6x50m :15 sec rest
odd- 6 kick layout
even- armpit

25m drill/25m swim

Main Set:
Do this set twice with 1min rest in between
-every second interval is fast, the other should be very easy/recover
-200 is fast

8x25 :10sec rest
4x50 :15sec
2x100 :20sec
200swim- fast

cooldown: 100 pull, 4x50 no free

Mon. Apr. 6/Tues. Apr. 7

W.U. 200 swim, 200 pull, 200 dr/sw, 100 kick

Fins:
10 x 75 on :15R
odd: 50 fly kick/25 fly swim
even: 25 choice swim/50 choice kick

M.S.
1000 broken
as: 4 x 50 on :15R (2 band only, 2 swim)
2 x 100 as 50 drill/50 swim on :20R
odd: 6k layout; even: FTD
3 x 200 pull ez on :20R (paddles optional)

150 ez
(Total: 2600m)

Tuesday/Wednesday 14th,15th

W/U:
300swim
2x50kick
200swim
2x50kick
100fist

Drill Set:
8x50m :15 sec rest
odd= 25 fly/25 back
even= 25 distance per stroke/25 fast

Main Set:
-Take 30 sec rest after each set
- pull should be negative split, finish strong
- 50 swims easy/build

1. 100pull :20 sec rest, 2x50 swim :15 sec rest
2. 150 pull : 20 sec rest, 2x 50 swim :15 sec rest
3. 200 pull :20 sec, 2 x50 swim :15 sec rest
4. 250 pull :20 sec, 2 x 50 swim :15 sec rest

cooldown:
4x50 25 back/25free

Holiday workout

For those of you who would like a workout for over the long weekend:

W/U:
300 swim
200 pull
100 kick
100 fist/swim
100 6kicklayout/swim

Stroke Set;
8x25 on 10sec rest
odd=armpit drill
even=Distance per stroke

Main Set:
Attempt to maintain solid pace on all 50's
-very easy on recovery 50's between sets

4x50 on :20 sec rest
50-easy kick or back stroke :15 sec
4x50 on :15 sec rest
50-easy kick or back stroke :15 sec
4x50 : 10 sec rest
50 easy kick or back stroke :15 sec rest
4x50 :5 sec rest

Cooldown:
200pull
200 swim-no free

Easter weekend

Note that there will be no morning group swim on Good Friday (April 10), or Easter Monday (April 13), and no evening group swim on Sat. April 11. However, there will be workouts posted on the blog in case you want to do them on your own.

Also note that the coaches will be away from April 10-20 but each workout will be posted on the blog and on the board.

Fri. Apr. 3/Sat. Apr. 4

W.U. 300 swim
100 kick
200 pull
2 x 50 drill
4 x 25 fast

M.S. 3 x {5 x 100 pace on 1:50/2:00/2:10/:15R
*hold consistent pace throughout entire set

200 ez cooldown
(Total:2600m)

Wed. Apr. 1/Thur. Apr. 2

W.U. 300 swim
200 pull
100 kick
2 x 50 fist drill
4 x 25 DPS

M.S.
4 x 100 on :20R as 50 drill/50 swim
odd: 6k layout
even: single arm

8 x 100 swim on :15R
odd: Fast
even: Ez

2 x 200 swim on :20R
odd: Fast
even: EZ

200 ez
(Total: 2600m)

Mon. Mar. 30/Tues. Mar. 31 (CRASH WEEK)

W.U. 300 choice
4 x 50 sw descend 1-4 on :1oR

M.S. "Double up"
50 on 1:00/1:10
100 on 2:00/2:20
150 on 3:00/3:30
200 on 4:00/4:40
250 on 5:00/5:50
300 on 6:00/7:00
350 on 7:00/8:10
400
*Hold same 50 pace throughout entire set!

Cooldown 200-300 ez
(Total 2600m)