Thurs. April 29

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

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 25 back/25 breast/25 free

M.S.
200 (-) split on 3:30/3:45/4:00
8 x 25 build to fast on :30/:40
200 (-) split
4 x 50 IM order on :15R
200 (-) split
2 x 100 (50 Fast/50 ez) on 1:50/2:00

300 pull ez - no paddles

(Total: 2600m)

Tues. April 27 (Build week)

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

4 x 25 on :30/:40
-12.5m fast, 12.5m ez

M.S
2 x {8 x 50 FAST on 1:00/1:05/1:10
4 x 100 race pace (i.e. 800 pace) on 1:50/2:00/2:05

200 ez cooldown
(Total: 2600m)

Sat. April 24 (recovery week)

W.U.
300 swim
200 pull
100 as 1/2 length scull, 1/2 length pull (with pullboy)

8 x 25 lungbusters on :30R (3 breaths, 2, 1, 0; or variation)

Fins: 8 x 75 on :15R
as: 25 L side kick/25 R side kick/25 back kick (fly or regular)

M.S.
1000 broken:
as: 4 x 25 mini-max on :30
4 x 50 drill/swim on 1:00 (dr = catch-up/double finish)
4 x 75 pull - ez - on :15R
4 x 100 swim descend 1-4 on 1:45

100 ez
(Total: 2500m)

Thurs. April 22 (recovery week)

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

Drill set:
4 x 150 on :15R
odd: 50 SA/50 FTD/50 swim
even: 50 6k layout/50 double finish/50 swim

M.S.
4 x 50 swim descend 1-4 on 1:00
2 x 100 kick/swim on :15R (k = fly kick on your back)
2 x 300 swim or pull, controlled breathing - breathe 3,5,3,7

100 ez
(Total: 2400m)

Tues. April 20 (recovery week)

W.U.
600/800 mixer
*every 3rd length no free (multiples of 3)
*every 4th length kick (multiples of 4)
*every 5th length (1/2 scull, 1/2 swim) - multiples of 5

K.Set:
5 x 100 on :15R
odd: 50 k/50 swim
even: 50swim/50 k
kick = fly or breast

M.S.
200 swim (-) split on :30R
4 x 100 IM on :20R
400 pull - ez

200 cooldown
(Total: 2500m)

Sat. April 17

W.U.
600 warm up
*every 3rd lap kick
*every 4th lap drill (choice)

M.S.
6 x 300 broken:
150 strong on :30R
100 strong on :20R
50 fast on 1:00

200 ez
(Total: 2600m)

Thurs. April 15 (CRASH week)

Workout put up on the board by Alice/Kendall in my absence - thank you!!!

Tues. April 13 (CRASH week)

W.U.
200 swim
150 kick
100 pull
50 fist
4 x 25 - 1/2 fast, 1/2 easy

M.S. "Double up"
50 on 1:00
100 on 2:00
150 on 3:00
200 on 4:00
250 on 5:00
300 on 6:00
350 on 7:00
400

**All as a strong effort; the goal is to pick a goal pace per 50 and maintain it through to the end of the set. For example, if you pick 45 sec per 50 to hold, you would need to be under 1:30 on the 100, under 2:15 on the 200, under 3:00 on the 400, etc.
**It gets harder to hold the pace as the distance increases. You get more and more rest as the distance increases, which is needed!

200 ez
(Total: 2600m)

Sat. April 10 (Testing week)

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

dr.set:
6 x 75 on :15R
odd: 50 single arm/25 back sw
even: 25 fly/50 FTD

M.S. 4 x 400
1. as 50 fast/50 ez (continuous) on :30R
2. 2 x 200 descend 1-2 on 3:30/3:45
3. 4 x 100 descend 1-4 on 1:45/1:55/2:05
4. 400 strong - all out!

200 ez
(Total: 2600m)

Thurs. April 8 (Testing week)

Time trial - 800m/1500m

W.U. 400 on your own; 4 x 25 fast

**Kudos to everyone who showed up and congrats on your awesome time trials! We had a lot of PB's today!!

Tues. April 6 (Testing week)

W.U.
400 SKPS

dr.set:
6 x 50 drill/swim on :15R
odd: 6k layout
even: armpit touch

M.S.
2 x {8 x 25 on :30
4 x 50 on 1:00
2 x 100 on 1:45
1 x 200 on :30R
**All as 1 fast, 1 ez (fast is all-out!)

200 ez cooldown
(Total: 2500m)

Sat. April 3 (BUILD week)

W.U.
200 swim, 200 pull, 100 k, 200 as 1/2 length scull/half pull

4 x 50 sw descend 1-4 on 1:00

M.S.
5 x 100 on 1:45/1:55/2:00
-1 min rest-
4 x 100 on "
-1 min rest-
3 x 100 on "
-1 min rest-
2 x 100 on "
-1 min rest-
1 x 100

**Descend each set so that you are holding faster times as the set progresses, with your final 100 being your fastest of the entire set**

200-300 ez
(2700m)

Thurs. April 1 (BUILD week)

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

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

M.S. 5 x 300 on :30R
1. Swim - build
2. pull
3. 3 x 100 sw descend 1-3 on :1:45/1:50/2:00
4. pull
5. 4 x 75 IM on :15R (fly/back/breast or back/breast/free)

150 ez
(2600m)