Sat. May 22

W.U.
400 SKPS
4 x 25 DPS

K.Set:
8 x 50 on :10R
odd: k/swim
even: swim/kick

M.S.
5 x 100 on 1:45/1:55/2:05
-1 min rest
4 x 100 on 1:45/1:55/2:05
-1 min rest
3 x 100 on " "
-1 min rest
2 x 100 on " "
-1 min rest
1 x 100 fast

**Increase your pace as you go through the sets, last 100 should be your fastest**

200 ez
(Total: 2600m)

Thurs. May 20

W.U.
300 swim
200 pull
100 kick
50 drill
4 x 50 descend 1-4

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

300 ez choice
(Total: 2700m)

Tues. May 18

W.U.
200 swim, 200 pull, 200 kick/swim by 50

Drill set:
4 x 100 on :15R
odd: single arm/swim
even: double finish/swim

IM:
2 x {4 x 50 on :15R
1. fly 2. back 3. breast 4. free

M.S.
1000 broken:
as: {4 x 25 on :10R - 1/2 scull, 1/2 swim with pullboy
4 x 50 descend 1-4 on 1:00/1:05
4 x 75 pull on :15R
4 x 100 descend 1-4 on 1:45/1:55/2:05

200 ez
(Total: 2600m)

Sat. May 15

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

**hold the fastest pace you can maintain consistently throughout the set; aim not to slow down.

300 ez cooldown (every 3rd length is no free; can do pull)
(Total: 2600m)

Thurs. May 13

W.U.
300 sw, 200 pull, 100 kick

M.S.
1000 broken:
as: {4 x 25 as 1/2 scull, 1/2 swim - with pullboy
4 x 50 drill/swim on :15R (dr = 6k layout)
4 x 75 pull on :15R
4 x 100 swim descend 1-4 on 1:50/2:00

Remainder of session- open water practice with buoys (lane ropes removed); practice turns around buoy, pack swimming, and mass starts.

Tues. May 11 (Competitive phase)

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

Open water skills:
8 x 50 on :15R
odd: 25 head up/25 swim
even: sighting every 3-4 strokes

8 x 25 mass start (entire lane starts at same time) on :10R

400 drafting - pack swimming (switch leader every 25m, leader goes to back)

M.S.
7 x 100 on 1:45/1:55/2:05
2 @ start speed
5 @ mid race pace

100 ez
(Total: 2300m)

Sat. May 8

W.U.
600 mixer

M.S.
6 x 300 broken
as: 150 strong on :30R
100 fast on :20R
50 fast on :30R
*extra minute rest after #3, #5

200 ez
(Total: 2600m)

Thurs. May 6 (Build/Crash week)

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

IM set:
8 x 50 IM order on :15R
(fly/back, back/breast, breast/free, free/fly)

M.S.
4 x 200 descend 1-4 on 3:30/3:45
1 min rest
2 x 400 strong on :30R

100 ez
(Total: 2600m)

Tues. May 4 (Build/Crash week)

W.U.
400 SKPD

Fins:
4 x150 on :15R
as: 50 side kick
50 fly kick - back or front
50 fly swim

M.S.
2 x {8 x 25 on :30/:40
4 x 50 on 1:00/1:05
2 x 100 on 1:45/1:55
1 x 200 on :30R
**All as 1 Fast, 1 Easy

100 ez

(total: 2700m)

Sat. May 1

W.U.
600 SKDS

4 x 50 build on 1:00

M.S.
2 x 800 broken
2 x {300 pull (-) split on :30
4 x 50 kick on :10R
3 x 100 desc 1-3 on 1:45

200 ez

Total: 2600m