Sat. Feb. 27 (Recovery week)

W.U.
300 swim
100 drill - choice
2 x 100 kick
200 pull

Stroke set:
4 x 150 on :15R
as: 50 back or breast/50 free/25 fly drill/25 free swim

M.S.
800 broken:
as: {300 pull - controlled breathing (breathe 3,5,3,7 or 3,5,7) on :30R
2 x 100 drill swim by 50 (drill = 6k layout) on :15R
300 swim - controlled breathing (as above)

200-300 ez choice
(Total:2500m)

Thurs. Feb. 25 (recovery week)

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

Fins:
10 x 75 on :15R
odd: 25 fly swim/50 side kick
even: 25 free swim/50 kick - board

50 ez without fins

M.S.
800 broken:
as: {8 x 50 (25 lungbuster - as few breaths as you can/25 ez) on 1:00
400 pull - long and easy (paddles optional)

100-200 ez
(Total: 2600m)

Tues. Feb. 23 (Recovery week)

W.U.
200 swim, 4 x 50 kick, 200 pull, 100 as 50 fist/50 swim

Drill/Flip turns set:
8 x 50 - start from middle, 2 flip turns per 50 - streamline off wall, 1 stroke before breathing
6 x 50 - 25 drill/25 swim (drill = single arm) on :10R

M.S.
2 x 400 broken
as: {200 pull ez :30R
2 x 50 IM (fly/back, breast/free) on :15R
100 swim negative split on :20R

100 ez
(total: 2400m)

Sat. Feb. 20 (CRASH week)

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

drill set:
8 x 50 on :15R
odd: 25 no free/25 free
even: 25 fast/25 ez

M.S.
100 pull on :20R, 2 x 50 Fast swim on 1:00
150 pull on :20R, 2 x 50 Fast swim
200 pull on :30R, 2 x 50 Fast swim
250 pull on :30R, 2 x 50 Fast swim

200 ez
(Total: 2500m)

Thurs. Feb. 18 (CRASH week)

W.U.
300 swim
200 pull
200 drill/swim by 50
2 x 50 build to fast

M.S.
4 x 200 descend 1-4 on 3:30/3:45/4:00
-1 min rest-
4 x 200 descend 1-4 on 3:30/3:45/4:00

4 x 100 ez cooldown - pull
(total: 2800m)

Tues. Feb. 16 (CRASH week)

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

4 x 25 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

8 x 50 ez choice cooldown

Sat. Feb. 13 (Build/Testing week)

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

Drill set:
4 x 75 on :15R
as 50 drill/25 swim (drill = FTD/single arm)

Kick set:
4 x 75 on :15R
odd: 50 k/25 swim even: 25 swim/50 k

M.S.
200 (-) split on :30R
8 x 25 on :30R (odd: DPS, even: EZ)
200 (-) split on :30R
4 x 50 IM on :15R
200 pull - EZ on :30R
2 x 100 as 50 Fast/50 EZ

100 ez
(Total: 2400m)

Thurs. Feb. 11 (Build/Testing week)

W.U.
200 swim, 100 pull, 100 drill
4 x 25 build to fast

800 or 1500m Time Trial

200 ez cooldown

Tues. Feb. 9 (Build/Testing week)

W.U.
400 SKPS

drill set:
6 x 50 on :10R
odd: FTD even: 6k layout

M.S.
2 x {8 x 25 on :30
4 x 50 on 1:00
2 x 100 on 1:50
1 x 200 on 4:00
**All as 1 Fast, 1 EZ

300 ez pull
(Total: 2600m)

Sat. Feb. 6

W.U.
300 swim, 150 kick, 200 pull, 150 drill (fist/catch-up)

Kick set:
5 x 100 on :15r
odd: 50k/50 swim (all free)
even: 50 swim/50k (no free)

M.S.
200 (-) split on :20R
4 x 100 IM on :20R
400 pull - ez - paddles optional

200 ez
(total: 2500m)

Thurs. Feb. 4 - BUILD week

W.U.
200 swim
100 kick
200 pull
100 drill - FTD/6k layout
4 x 25 DPS

Fins:
4 x 200 on :20R
as: 50 kick/100 FAST swim/50 kick
k = choice

M.S.
800 broken
as: 400 strong on :20R
200 strong on :10R
100 strong on :5R
100 strong

300 cooldown
(Total: 2600m)

Tues. Feb. 2 - BUILD Week

W.U.
300 swim, 100 drill, 2 x 50 kick, 200 pull

M.S.
4 x 25 mini-max on :30
2 x {8 x 50 FAST on 1:00
4 x 100 descend 1-4 on 1:45/2:00

200 ez
(Total: 2600m)