Tues. March 30 (BUILD week)

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

stroke set:
3 x 150 on :15R
as: 50 no free/50 DPS/50 build

*Sprint Set*
2 x {10 x 50 on 1:30
**ALL OUT**
-fast turnover
-HARD kick
-good turns
*1 min extra rest b/w sets

100 ez cooldown

Sat. March 27

W.U.
200 swim
200 pull
100 kick
8 x 25 lungbusters on :30R (breathe 3, 2, 1, 0 per 25)

Drill set:
4 x 100 on :15R
as: 25 drill/50 swim/25 drill
drill = SA and FTD

M.S.
2 x 700 broken:
as: 2 x 50 kick on :15R
3 x 200 descend 1-3 on :30R (swim or pull)

100 ez
(Total: 2600m)

Thurs. March 25 (Recovery week)

W.U. 400 SKPD

6 x 50 from middle - 2 flip turns per 50
-streamline off the wall
-1 stroke before breathing

Kick set:
4 x 100 on :20R
odd: 50 side kick/50 swim
even: 50 fly kick/50 swim

M.S. 1100 broken:
4 x 50 dr/swim on :10R (drill = SA)
4 x 50 swim with overkick, on 1:00
3 x 100 IM on :20R
400 pull - long/ez

200 ez
(Total:2400m)

Tues. March 23 (Recovery week)

W.U.
200 swim, 100 kick, 100 pull, 100 drill (choice)

Fins:
6 x 150 on :15R
as: 50 board kick - fly or free
50 no board, side kick - fly or free
50 swim - choice

100 ez no fins

M.S. 800 broken
300 controlled breathing (3,5,3,7) on :30R
4 x 50 swim with overkick on 1:00
4 x 75 as 25 DPS/25 Fast/25 ez on :15R

200 ez
(Total: 2500m)

Sat. March 20 (CRASH week)

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

4 x 50 descend 1-4 on 1:00/1:05/1:10

M.S.
200 (-) split on 3:30/3:45/4:00
4 x 75 descend 1-4 on :15R
200 (-) split on " "
3 x 75 descend 1-3 on :15R
200 (-) split
2 x 75 descend 1-2 on :15R
200 (-) split
1 x 75 fast

300 ez cooldown
(Total: 2700m)

Thurs. March 18 (CRASH week)

W.U.
200 swim
100 kick
150 drill - choice
50 pull

4 x 50 build to fast on 1:00/1:10

M.S.
3 x {5 x 100 pace on 1:45/1:55/2:05
-maintain consistent pace for all 5; 1 min rest between sets

2 x 200 cooldown (choice)
Total: 2600m

Tues. March 16 (CRASH week)

W.U. 4 x 100 (swim, kick, pull, swim)

4 x 25 DPS on :10R

Kick set:
8 x 50 on :10R
odd: kick/swim even: swim/kick

M.S. Broken 1500m
500 on :30R
400 on :20R
300 on :15R
200 on :10R
100 fast
*Increase your speed as the distance decreases

200 ez pull
(Total: 2600m)

Sat. March 13

W.U.
400 swim/mixer

M.S.
2 x 1000 broken:
as: 4 x 25 drill on :10R (drill = FTD, catch-up)
4 x 50 kick on :10R (25 Fast/25 ez)
4 x 75 pull - ez on :15R
4 x 100 swim, descend 1-4 on 1:50/2:00/2:10

100-200 ez cooldown
(total: 2600m)

Thurs. March 11 (Testing week)

Time trial - 800 or 1500m

W.U. 400-500 on your own

Congrats to everyone who showed up and completed their time trial swim!!!

Tues. March 9 (Testing week)

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

Fins:
4 x 150 on :15R
as: 50 fly (swim or 1-arm)
50 side kick
50 fly kick on your back

M.S.
2 x 600 broken:
as: 100 pull on :20R - steady
2 x 50 build to fast on 1:00/1:05/1:10
200 pull on :30R - steady
4 x 50 as 25 Fast/25 ez

200-300 ez
(total: 2600m)

Sat. March 6 (BUILD week)

W.U.
300 swim, 200 pull, 100 drill (catch-up/FTD)
4 x 25 scull

Flip turns:
8 x 25 from middle of pool
-streamline off wall, no breath first stroke

8 x 25 lung busters on :20R
breathe 3, 2, 1, 0

Kick set:
4 x 150 on :15R
50 side kick/50 swim/50 choice kick

M.S.
4 x 100 descend 1-4 on 1:45/1:50/2:00
400 pull - breathe 3,5,3,7

200 ez
(Total: 2500m)

Thurs. March 4 (BUILD Week)

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

4 x 50 build to fast on 1:00/1:05/1:10

M.S.
3 x {5 x 100 descending RI
1. on 1:50/1:55/2:00
2. on 1:45/1:50/1:55
3. on 1:40/1:45/1:50
4. on 1:35/1:40/1:45
5. on 1:00rest

Cooldown: 400 ez choice

(Total: 2600m)

Tues. March 2 (BUILD WEEK)

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

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: pull
Set 3: swim descend 1-4
Set 4: 50 kick/25 swim, 25 swim/50 kick

M.S.
4 x 200 descend 1-4 on 3:30/3:45/4:00
pull or swim

100 ez
(Total: 2600m)