Sat. Nov. 5

W.U.
200 swim, 150 pull, 100 dr/swim, 50 scull

Fins: 10x 75 on :15R
odd: 50k/25sw (k = fly)
even: 25sw/50k (k = choice)

M.S.
3 x 300 on :15R
1. 50 SA/50 6k layout/50 sw x 2
2. 50 KB touch/50 fist/50 sw x 2
3. 50 ez/100 fast/100 ez/50 fast

200 ez
(Total: 2400m)

Thurs. Nov. 3

W.U.
200 swim
4 x 50 dr/sw
100 k/sw
100 scull/sw

K.Set:
4 x 100 on :15R
as: 25R side/25 L side/50 swim

M.S.
200 (-) split on 3:45/4:00
300 pull on :30R
400 build/descend each 100 on :30R
300 pull on :30R
200 (-) split

200 ez
(total: 2500m)

Tues. Nov. 1

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

4 x 50 descend 1-4 on 1:00

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

200 ez
(Total: 2700m)

Sat. Oct. 15

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

K.S.
4 x 150 on :15R
odd: 50k/25 sw (k = fly, side)
even: 25 sw/50k (k = choice)

8 x 25 lungbusters on :30R

M.S.
3 x 300 on :20R
1. 50 SA/50 6k layout/50 swim x 2
2. 50 KB touch/50 fist/50 swim x 2
3. 50 ez/100 fast/100 ez/50 fast

200 ez
(total: 2400m)

Thurs. Oct. 13

W.U.
200 swim, 150 pull, 100 dr/sw, 100 k/sw, 50 scull

IM set:
4 x 150 on :20R
as: 25 fly/25 free
     25 back/25 free
     25 breast/25 free

M.S.
12 x 50 on 1:00
*every 4th fast
8 x 50 on 1:00
*every 2nd fast
4 x 50 on 1:00
*all fast

100 ez
(Total: 2500m)

Tues. Oct. 11

W.U.
300 swim
2 x 50 k/sw
200 pull
2 x 50 drill/sw
100 sw

K.Set
8 x 50 on :10R
odd: k/swim (k = side kick)
even: sw/k (k = fly on back)

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

200 ez
(Total: 2500m)

Sat. Oct. 8

W.U.
200 sw
200 pull
100 drill
4 x 50 k/sw

Drill set:
4 x 100 (50dr/50sw) on :15R
odd: 6k layout  even: SA

M.S.
 2 x 700 broken:
set 1: 4 x 25 DPS
         2 x 300 sw or pull on :20R

set 2: 4 x 50 descend 1-4 on 1:00
         2 x 100 sw build on 2:00
         200 pull

100 ez
(Total: 2600m)

Thurs. Oct. 6

W.U.
300 swim
200 pull
100 k
4 x 25 scull/sw

Fins:
8 x 75 on :15R
odd: 50 fly kick/25 swim
even: 25 swim/50 side kick

M.S.
1000 broken:
4 x 25 DPS on :10R
4 x 50 drill/sw on :15R (dr = kb touch)
4 x 75 swim descend 1-4 on :15R
4 x 100 pull on :20R

100 ez
(Total: 2400m)

Tues. Oct. 4

W.U.
300 swim
4 x 50 k/sw
100 drill (catch up, FTD)
200 pull

drill set:
8 x 75 on :15R
odd: 50 drill/25 sw
even: 25 drill/50 sw
2 - 6k layout, 2 - FTD

M.S.
2 x 500 broken:
as: 300 pull - CB - breathe 3,5,3,7 on :30R
     2 x 50 kick (F/ez) on :10R
     100 IM

100 ez
(Total: 2500m)

Sat. Oct. 1

W.U.
300 swim
200 pull
100 drill
4 x 25 scull/swim

K.set
5 x 100 on :15R
odd: 50 side k/50 sw
even: 50 board k/50 sw

M.S.
1100 broken
as: {4 x 50 drill/swim on :10R (dr = SA)
       4 x 50 build on 1:00
       3 x 100 IM on :20R
       400 pull ez

100 ez
(2400m)

Thurs. Sept. 29

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

K.Set::
3 x 150 on :15R
as: 50 kick (no free)/50 swim/50 free kick

M.S.
200 swim (-) split on :30R
4 x 50 (25 breast/25 free) on :10R
200 swim (-) split on :30R
4 x 100 pull on :20r
200 swim (-) split

150 ez
(2500m)

Tues. Sept. 27

W.U.
300 swim
4 x 50 drill/swim
200 pull
4 x 25 scull

K.Set:
8 x 50 on :10R
odd: 25 R side, 25 L side
even: 25 fly k on back, 25 free swim

M.S. 4 x 300 broken:
1. 6 x 50 descend 1-3 on 1:00/1:05
2. 300 pull on :30R
3. 4 x 75 (25 DPS/25 build/25 ez) on :15R
4. 300 swim - CB - breathe 3,5,3,7

100 ez
(Total: 2500m)

Sat. Sept. 24

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

8 x 25 lung busters on :30R

Fins:
8 x 75 on :15r
odd: 50 k/25 swim (fly or back)
even: 25 swim/50 kick (free)

M.S.
1000 broken:
4 x 25 scull/sw on :10R
4 x 50 drill/sw on :10R (dr = fist, FTD)
4 x 75 swim descend 1-4 on :15R
4 x 100 pull on :20R

100 ez
(total: 2500m)

Thurs. Sept. 22

W.U.
300 swim
100 drill/swim
2 x 100 k/swim
200 pull

stroke set:
4 x 150 on :15R
as: 50 back/breast; 50 free; 50 fly/free

M.S.
800 broken
as: 300 pull - CB (breathe 3, 5, 3, 7) on :30R
     2 x 100 kick (50 F/50 ez) on :15R
     4 x 75 as 25 DPS/25 F/25 ez on :15R

200 ez
(Total: 2400m)
   

Tues. Sept. 20

W.U.
200 swim
150 pull
100 drill/sw
4 x 50 k/swim

Dr. set:
8 x 50 on :15R
2 - drill, 2 IM (fly/back, breast/free); drill = KB touch, catch up

M.S.
1200 broken
as: {2 x 100 k/swim on :15R
      2 x 300 pull on :30R
      100 swim - build on :15R
      4 x 75 (DPS/build/ez) on :15R

150 ez
(Total): 2400m)

Sat. Sept. 17

W.U.
200 swim
4 x 50 drill/swim
200 pull
100 swim

K.Set:
4 x 50 on :15R
as: 25 Fast/25 ez

M.S.
2 x 700 broken:
as {4 x 25 build on :10R
      6 x 50 sw descend 1-3 on 1:00/1:05
      300 pull - ez on :30R

100 ez
(Total: 2400m)

Thurs. Sept. 15

W.U.
300 swim
200 pull
100 scull/swim with pullbuoy

Drill set:
4 x 75 on :15R
odd: 50 SA/25 swim
even: 50 6k layout/25 back swim

M.S.
150 pull on :20R; 2 x 50 k/swim on :10R
200 pull on :30R; 2 x 50 k/swim on :10R
250 pull on :30R; 2 x 50 k/swim on :10R
200 pull on :30R; 2 x 50 k/swim on :10R

100 ez
(Total: 2300m)

Tues. Sept. 13

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

Fins:
8 x 75 on :15R
odd: 50 kick/25 swim (no free)
even: 25 swim/50 kick (free)

M.S.
800 broken:
as: {4 x 50 descend 1-4 on 1:00/1:05
      2 x 100 drill/swim on :15R (dr = SA, FTD)
      400 pull - ez on :30R

100 ez
(2300m)

Thurs. Sept. 8

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

stroke set:
4 x 25 fly (odd: full stroke; even: single arm) on :10R

drill set:
4 x 100 on :15R
as: 50 drill/50 swim
odd = SA; even = catch up

M.S.
3 x 300 pull or swim on :30R
Ez/relaxed

200 ez

(Total: 2200m)

Tues. Sept. 6

W.U.
300 swim
100 drill/swim
4 x 50 k/sw
200 pull

Kick set:
8 x 50 on :15R
2 - kick; 2 - kick/swim (1st 25 = hard)

M.S.
2 x 400 broken
as: {200 pull on :30R
       2 x 50 drill/swim on :10R
      100 swim - build on 1:50/2:00

200 ez

(Total: 2200m)

Tues. July 19

W.U.
200 swim
100 kick
100 pull
100 drill/swim

K.Set: 4 x 75 on :15R
odd: 50k/25 swim; even: 25 swim/50 kick

Dr.Set: 4 x 75 on :15R
as: 50 drill/25 swim (Drill = KB touch; SA)

M.S.
200 (-) split on :30R
8 x 25 (odd: DPS, even: ez) on :10R
200 (-) split on :30R
4 x 50 IM order on :15R
200 pull ez on :30R
2 x 100 (50 F/50 ez) on 1:50/2:00

200 ez
(Total: 2500m)

Thurs. July 14

W.U.
200 swim
200 pull
100 kick
4 x 50 drill/swim (2 - SA, 2- catchup)

K.Set:
4 x 100 on :15R
as: 25 k/50 sw/25 k
odd: free; even: no free

M.S.
2 x 700 broken
as: 4 x 25 DPS on :10R
     3 x 200 descend 1-3 on :30R [1st set swim, 2nd set pull]

100 ez
(Total: 2600m)

Tues. July 12

W.U.
200 swim
4 x 50 k/swim
200 pull
4 x 50 drill/swim

Fins:
4 x 150 on :15R
as: 50k - fly
     50 side kick
     50 swim (25 no free/25 free)

M.S.
1000 broken:
as: 300 CB (breathe 3,5,3,7) on :30R
     4 x 50 overkick on 1:00
     4 x 75 (25 DPS/25 Fast/25 ez) on :15R
     200 swim - build

100-200 ez
(Total: 2600m)

Tues. July 7

W.U.
200 swim
100 kick
150 pull
50 scull
4 x 25 build

M.S.
6 x 50 descend 1-3 on 1:00
3 x 100 descend 1-3 on 1:50/2:00
300 pull on :30R
3 x 100 descend 1-3 on 1:50/2:00
6 x 50 descend 1-3 on 1:00

200 ez
(Total: 2300m)

Tues. July 5

W.U.
300 swim
2 x 50 k/sw
200 pull
2 x 50 scull/sw
100 sw

Dr. Set:
6 x 75 on :10R
odd: 50 dr/25 swim
even: 25 dr/50 swim
2 catch up, 2 6k layout, 2 FTD

M.S.
2 x 400 broken
as: {200 pull on :30R
       2 x 50 build on 1:00
       100 IM on :15R

200 ez
(Total: 2250m)

Tues. June 21

W.U.
300 swim
200 pull
100 kick

4 x 25 mass start per lane
300 draft pack (switch leader every 25)

M.S.
10 x 100 on 1:50/1:55/2:05
*2 @ start speed, 8 @ mid race pace
5 x 100 on 1:50/1:55/2:05
*2 @ start speed, 3 @ mid race pace

100 ez
(Total: 2600m)

Sat. June 18

W.U.
200 swim
100 k
150 pull
100 swim

Drill set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 swim
even: 50 6k layout/25 swim

M.S.
200 (-) split on :30R
8 x 25 IM order on :10R
200 (-) split on :30R
4 x 50 k/sw on :10R
200 (-) split on :30R
2 x 100 descend 1-2 on 1:50/2:00

150 ez
(Total: 2500m)

Thurs. June 16

W.U.
600 SKPS
4 x 50 build on 1:00

M.S.
2 x 800 broken:
as: {300 pull CB - breathe 3,5,3,7 on :30R
       4 x 50 k/sw on :10R
       3 x 100 descend 1-3 on 2:00/2:10

100 ez
(Total: 2500m)

Tues. June 14

W.U.
200 swim, 4 x 50 k/sw, 100 drill, 4 x 25 scull/sw

Dr.set:
3 x 150 on :15R
as: 50 eyebrows/chin
     50 swim
     50 6k layout/catch up

M.S.
4 x 200 on 3:40/3:50/4:00
*Descend 1-4
4 x 100 on 1:50/2:00
*Descend 1-4
4 x 50 on 1:00/1:05
*Descend 104

150 ez
(Total: 2600m)

Sat. May 28

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

Drill set:
3 x 100 on :15R
as 50 drill/50 swim (FTD, 6k layout)

M.S.
4 x 100 on 1:45/1:55
3 x 100 on 1:45/1:55
2 x 100 on 1:45/1:55
1 x 100
*30 sec rest between each set; all at race pace effort - get faster as set progresses
400 Strong

100 ez
(Total: 2600m)

Thurs. May 26

W.U.

400 SKPS, 4 x 25 scull/swim


K. Set:
3 x 100 as 25 k/50 swim/25 kick (mix in some other strokes)



M.S.
2 x {8 x 25 on :10R
       4 x 50 on 1:00
       2 x 100 on 1:45
       1 x 200 on :30R

**All as 1 fast, 1 ez


100 ez
(2500m)

Tues. May 24

W.U.
200 swim
4 x 50 k/swim
100 drill
100 pull

Drill set:
3 x 150 on :15R
as: 25 eyebrows/25 chin
     50 practice sighting every 3-4 strokes
     50 swim

M.S.
4 x 200 descend 1-4 on 3:40/3:50/4:00

4 x 100 descend 1-4 on 1:50/2:00

4 x 50 descend 1-4 on 1:00


150 ez
(Total: 2600m)

Sat. May 21

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

K.Set:
4 x 75 on :15R
odd: 50 k/25 swim (no free)
even: 25 sw/50 kick

M.S.
4 x 400
1. 50 fast/50 ez continuous on :30R
2. 2 x 200 descend 1-2 on 3:45/4:00
3. 4 x 100 descend 1-4 on 1:50/2:00
4. 400 strong

200 ez
(total: 2600m)

Thurs. May 19

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 FTD/50 swim

M.S.
1000 broken:
4 x 50 swim descend 1-4 on 1:00/1:05
2 x 100 (25 k/50 sw/25 k) on :15R
2 x 300 pull or swim, controlled breathing (3,5,3,7) on :30R

100 ez
(Total: 2400m)

Tues. May 17

W.U.
300 swim
200 pull
100 drill/swim
4 x 25 (1/2 scull, 1/2 pull)

K.Set
3 x 150 on :15R
as: 50 side kick/50 no free swim/50 sw

M.S.
12 x 50 on 1:00/1:05
*every 4th one fast
8 x 50 on 1:00/1:05
*every 2nd one fast
4 x 50 on 1:00/1:05
*all fast

150 ez
(Total: 2500m)

Sat. May 14

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

Fins:
4 x 150 on :15R
as: 50 fly kick on back
     50 side kick
     50 swim

M.S.
2 x 600 broken:
as: {100 pull on :20R
       2 x 50 swim - build on 1:00/1:05
       200 pull on :30R
       4 x 50 swim - build on 1:00/1:05

200 ez
(Total:2500m)

Thurs. May 12

W.U.
200 swim
200 pull
2 x 50 kick
2 x 100 drill/swim (dr = FTD, 6k layout)

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

M.S.
5 x 100 strong on 1:50/1:55/2:05
-1 min R
4 x 100 strong on 1:50/1:55/2:05
-1 min R
3 x 100 strong on 1:50/1:55/2:05
-1 min R
2 x 100 strong on 1:50/1:55/2:05
-1 min R
1 x 100 strong
**get faster as reps of 100's decrease

200-300 ez pull
(Total: 2700m)

Tues. May 10

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

4 x 50 descend 1-4 on 1:00

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

200-300 ez
(Total: 2700m)

Thurs. May 5

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

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

*hard effort, maintain consistent pace throughout set, even with decreasing rest intervals.

300 ez pull
(Total:2700m)

Tues. May 3

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

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

M.S.
4 x 200 descend 1-4 on 3:30/3:45/4:00
-1 min rest-
2 x 400 strong on :30R

100-200 ez
(Total: 2800m)

Sat. April 30

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

Drill set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
2 - armpit touch, 2 - SA, 2 - FTD, 2 - 6k layout

M.S.
2 x 400
as: {200 pull smooth/steady on :30R
       2 x 50 k (25 fast/25 ez) on :10R
       100 build on 1:50/2:00

200 ez

(Total: 2400m)

Thurs. April 28 (Recovery week)

W.U.
300 swim, 200 pull, 4 x 50 drill/swim, 100 scull/swim with pullboy

K.Set:
5 x 100 on :15R
-as 50 kick/50 swim choice

M.S.
1000 broken
as: 200 swim (-) split on :30R
     3 x 100 IM on :20R
     300 pull ez

200 ez
(Total: 2500m)

Tues. April 26 (Recovery week)

W.U.

200 swim
100 kick
200 pull

Fins:
10 x 75 on :15R
odd: 50 k/25 swim (all fly)
even: 25 swim/50 kick (k = choice)


lungbusters: 8 x 25 on :30R (3, 2, 1, 0 or 4, 3, 2, 1)
M.S.
3 x 300 on :20R
1. 50 SA/50 6k layout/50 swim x 2
2. 50 FTD/50 fist/50 swim x 2
3. 50 ez/100 fast/100 ez/50 fast


150 ez
(Total: 2500m)


Saturday April 23
W.U.
400 SKPS

Drill set:
6 x 50 on :15R (25 drill/25 swim)
odd: double finish, even: fist

M.S.
2 x {8 x 25 on :10R
        4 x 50 on 1:00
        2 x 100 on 1:50/2:00
        1 x 200 on 1:00R
**all as 1 fast, 1 easy

200 ez
(Total: 2500m)

Thurs. April 21 (CRASH week)

W.U.
300 swim, 100 pull, 100 k, 200 drill/swim by 50 (choice)
4 x 50 sw descend 1-4 on 1:00

M.S.
5 x 100 on 1:45/1:55/2:00 (:20R for lane 1-2)
-1 min rest-
4 x 100
-1 min rest-
3 x 100 [LANE 1-2 doesn't do this part of the set]
-1 min rest-
2 x 100
-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)

Tues. April 19 (CRASH week)

W.U.

200 swim
200 pull
100 scull/swim with pullboy (1/2 length scull, 1/2 length swim)
100 kick

M.S.
6 x 300 broken: (Lane 1-2 do 4-5x 300)
150 strong on :30R
100 strong on :20R
50 fast on 1:00

200 ez

(Total: 2600m)

Thurs. April 14 (TESTING week)

W.U.
400 SKPS


K.Set:
3 x 150 on :15R
as: 50 fly kick on back/50 kick choice/50 swim

M.S.
6 x 50 descend 1-3 on 1:00
3 x100 fast on 1:50/2:00
300 pull (-) split on :30R
3 x 100 fast on 1:50/2:00
6 x 50 descend 1-3 on 1:00

200 ez
(Total:2600m)

Tues. April 12 (TESTING week)

W.U.
200 swim
150 pull
100 drill
50 swim
4 x 25 build

800/1500 time trial

*Congrats to all those who showed up and time trialled!  Lots of PB's!

Sat. April 9 (BUILD week)

W.U.
400 SKDS

K.Set:
4 x 100 on :15R as 50k/50 swim
odd: no free   even: free

M.S.
4 x 25 Build on :15R

3 x {50 fast on :100
        100 fast on 2:00
        150 fast on :30R
        200 fast on 1:00R

200 ez
(Total: 2600m)

Thurs. April 7 (BUILD week)

W.U.
200 swim
2 x 50 kick
2 x 50 drill (FTD, catch up)
100 pull

K.Set:
6 x 75 on :15R
odd: 50k/25 swim (no free)
even: 25k/50 swim (choice)

M.S.
5 x 300
1.  build on :30R 
2.  pull on :30R
3.  3 x 100 descend 1-3 on 1:50/2:00
4.  pull on :30R
5.  4 x 75 IM on :15R

150 ez
(Total: 2600m)

Sat. April 2 (BUILD week)

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

M.S.
2 x 1000 broken:
as: 400 CB breathing (breathe 3,5,3,7) on :30R
     *1st set pull, 2nd set swim or pull
     6 x 50 on :15R
     *1st set k/swim, 2nd set drill/swim (dr = FTD, fist)
     3 x 100 descend 1-3 on 1:50/2:00

100 ez
(Total: 2600m)

Thurs. March 31 (BUILD week)

W.U.
5 x 100
1. swim   2. kick  3. pull   4. drill/swim    5. swim

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

M.S.
4 x 200 on 3:40/4:00
descend 1-4

100 ez
(Total:2600m)

Tues. March 29 (BUILD week)

W.U.
300 swim
100 drill
2 x 50 kick
200 pull
4 x 25 (1/2 fast, 1/2 ez) on :15R

M.S.
2 x {8 x 50 Fast on 1:00
       4 x 100 race pace effort on 1:50/2:00

200 ez
(Total: 2600m)

Sat. March 26 (RECOVERY week)

W.U.
300 swim
100 drill/swim (6k layout)
4 x 50 kick
200 pull

Drill set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
2- 6k layout, 2- fist

M.S.
800 broken:
2 x 50 kick (25 F/25 ez) on :10R
3 x 100 swim descend 1-3 on 1:50/2:00
400 pull (controlled breathing), breathe 3,5,3,7

200 ez
(Total: 2400m)

Thurs. March 24 (RECOVERY week)

W.U.
200 swim
150 pull
100 kick
50 drill
3 x 50 (25 swim with O/K, 25 ez)

Drill set:
4 x 150 on :15R
odd: 50 SA/50 FTD/50 swim
even: 50 armpit touch/50 FTD/50 swim

M.S.
1200 broken:
as: 4 x 50 k/swim on :10R
     4 x 50 (25 swim with O/K, 25 ez) on :15R
     3 x 100 IM on :20R
     400 pull - ez

100ez
(Total: 2500m)

Tues. March 22 (RECOVERY week)

W.U.
300 swim
200 pull
100 kick
4 x 25 scull/swim

Fins:
8 x 75 on :15R
odd: 50 k/25 swim (no free)
even: 25 swim/50 kick

M.S.
1000 broken
as: 4 x 25 DPS on :10R
     4 x 50 drill/swim on :15R (dr = KB touch)
     4 x 75 swim descend 1-4 on :20R
     4 x 100 pull ez on :20R

100 - 200 ez
(total: 2500m)

Sat. March 19 (CRASH week)

W.U.
400 SKPS
4 x 25 DPS

Drill set:
8 x 50 on :10R
odd: drill/swim (drill = 6k layout)
even: swim/drill (dr = catch up)

M.S.
Broken 1500:
500 on :30R
400 on :30R
300 on :30R
200 on :20R
100
*get faster as distance decreases

200 ez pull
(Total: 2600m)

Thurs. March 17 (CRASH week)

W.U.

200 swim, 200 pull, 200 as 50 drill/50 swim


Kick set:
8 x 50 on :15R
odd: 25 k/25 sw
even: 25 sw/25 k


M.S.
4 x 100 swim on 1:45/2:00/2:15
:30R
3 x 100 swim on " "
:30R
2 x 100 swim on " "
:30R
1 x 100 swim
:30R (*descend the efforts and your times on these)
400 pace- strong!

200 ez cooldown

(Total: 2600m)

Tues. March 15 (CRASH week)

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

M.S.
6 x 300 broken:
as: 150 @ 85% on :30R
     100 @ 85% on :1:50/2:00
     50 fast on 1:20

200 ez choice
(Total: 2700m)

Sat. March 12 (Testing week)

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

4 x 50 descend 1-4 on 1:00

8 x 50 lungbusters on :30R (3, 2, 1, 0 or 2, 1, 0, 0)

M.S.
1200 broken
as: 4 x 50 dr/sw on :15R (drill = fist, catch up)
     4 x 50 kick/sw on :15R
     4 x 100 IM on :20R
     400 pull

200 ez
(Total: 2500m)

Thurs. March 10

Time trial day - 800m!  It was quite a disappointing turn out, but props to those who showed up and did their timed swim - there were some huge personal bests!  Way to go!

Tues. March 8 (TESTING week)

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

Drill Set:
6 x 75 on :15R
odd: 50 single arm/25 swim
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 :30R
3. 4 x 100 descend 1-4 on 1:50/2:00
4. 400 strong

100 ez
(total: 2750m)

Sat. March 5

W.U.


400 swim
8 x 50 as 25 drill/25 swim (odd: armpit, even: catch-up)



IM set:

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



M.S.

300 pull :30R
3 x 100 swim descend 1-3 on 1:50/2:00/2:15
200 pull :30R
2 x 100 swim desc. 1-2
100 pull :20R
100 fast

100 ez

(total: 2500m)

Thurs. March 3

W. U.


400 swim

300 pull

200 kick/swim

100 drill



M.S.

8 x 25 on :15R

4 x 50 on :15R

2 x 100 on :20R

1 x 200

*all as 1 ez, 1 fast



2 x 300 controlled breathing (pull or swim)

*breathe 3,5,3,7



200 ez

(total: 2600m)

Tues. March 1 (Bonus BUILD week)

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

Kick set:
5 x 100 on :15R (50k/50sw)
odd: fly kick; even: side kick

M.S.
4 x broken 200
50 @ :10R
50 @ :10R
50 @ :10R
50
**subtract :30sec from total time, which gives you your 200 split.  These should be ALL OUT.
100 ez after each 200

100-200 cooldown

Sat. Feb. 26 (BUILD week)

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

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

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

M.S.
200 (-) split on :30R
8 x 25 on :10R (1 fast, 1 ez)
200 strong on :30R
4 x 50 IM order (fly/free, back/free, breast/free, free/free) on :15R
200 strong on :30R
2 x 100 (50 fast/50 ez) on 2:00

300 ez cooldown
(Total: 2600m)

Thurs. Feb. 24 (BUILD week)

W.U.
300 swim
100 drill/swim
2 x 50 kick
200 pull
4 x 25 mini-max on :10R

M.S.
2 x {8 x 50 Fast on 1:00/1:05
        4 x 100 descend 1-4 on 1:50/2:00
*1min rest between sets

200 ez
(Total: 2600m)

Tues. Feb. 22 (BUILD week)

W.U.
400 SKPS

kick set:
4 x 100 on :15R
as: 50k/50 swim (odd: no free; even: choice)

M.S.
4 x 25 build on :10R

3 x {50 fast on 1:00
       100 strong on 2:00
       150 strong on :30R
        200 strong on 1:00R

200 ez
(Total: 2600m)

Sat. Feb. 19 (RECOVERY week)

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

Drill set:
8 x 75 on :15R
odd: 50 drill/25 swim   even: 25 drill/50 swim
2- armpit touch; 2- catch-up

M.S.
2 x 400 broken:
as: {200 pull ez :20R
       2 x 50 kick (25 F/25 ez) on :10R
       100 IM on :30R

200 ez
(Total: 2400m)

Thurs. Feb. 17 (RECOVERY week)

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

Drill set:
4 x 100 on :15R
as: 50 drill/50 swim (odd: 6k layout, even: FTD)

Kick set:
2 x {4 x 50 on :10R
1. 25 ez/25 fast
2. 25 fast/25 ez
3. 50 ez
4. 50 fast

M.S.
1000 broken:
as: {4 x 25 DPS on :10R
       4 x 50 drill/swim on :15R (drill = SA)
       4 x 75 swim descend 1-4 on :15R
       4 x 100 pull ez on :15R

100 ez
(Total: 2500m)

Tues. Feb. 15 (RECOVERY week)

W.U. 400 swim

         200 drill/swim by 50 (drill = choice)

         100 scull/pull(12.5m scull/12.5m pull)

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)

Sat. Feb. 12 (CRASH week)

W.U.

300 swim

2 x 50 kick

2 x 50 drill

200 pull

Fins:

5 x 150 on :15R

as: 50 fly kick/50 side kick/50 swim (odd = no free)

M.S.

400 swim - build each 100 - on :30R

400 strong - on :30R

2 x 200 pull - on :30R

 

(Lane 1/2: 300 swim build; 300 strong; 2 x 150 pull)

150 ez

(total: 2600m)

Thurs. Feb. 10 (CRASH week)

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

Dr.set:
8 x 25 on :10R
odd: armpit touch
even: DPS

M.S.
4 x 50 fast on 1:00/1:10
50 ez

4 x 50 fast on :55/1:05
50 ez

4 x 50 fast on :50/1:00
50 ez

4 x 50 fast on :50/:55
50 ez

50 all-out

*All 50's should be HARD!

cooldown: 200 pull, 150 swim

(Total: 2400m)

Tues. Feb. 8 (CRASH week)

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

4 x 50 descend 1-4 on 1:00

M.S.
200 (-) split on :30R
4 x 75 descend 1-4 on :20R
200 (-) split on :30R
3 x 75 descend 1-4 on :20R
200 (-) split on :30R
2 x 75 descend 1-2 on :20R
200 (-) split on :30R
1 x 75 fast

200 ez pull
(Total: 2600m)

Sat. Feb. 5 (Testing week)

W.U.
300 swim
200 pull
100 kick
4 x 25 descend 1-4

M.S.
6 x 300 broken:
as: 150 @ 85% effort on :30R
     100 @ 85% effort on 2:00/2:05
     50 all-out on 1:30

200 ez
(Total: 2600m)

Thurs. Feb. 3 (TESTING week)

W.U.
200 swim, 150 pull, 100 kick, 50 drill
4 x 25 descend 1-4 (or 4 x 50)

800m/1500m time trial

Cooldown - 200m

**Congrats to all those who participated - there were some huge improvements!

Tues. Feb. 1 (TESTING week)

W.U.
200 swim
100 kick
200 pull
100 drill
4 x 25 DPS

Fins:
3 x 200 on :30R
as: 50 kick/100 swim - fast/50 kick (k = choice)

100 easy - no fins
4 x 25 build to fast on :30/:35

M.S.
800 broken:
400 strong on :20R
200 strong on :10R
200 strong
*800 time is total time minus 30 seconds
*should be as hard as you can go but controlled

300 ez pull
(Total: 2600m)

Sat. Jan. 29 (BUILD week)

W.U.
200 swim
2 x 50 kick
2 x 50 drill (FTD, catch up)
100 pull

Drill/Kick set:
6 x 75 on :15R
odd: 50 kick/25 swim
even: 50 drill/25 swim (drill = SA, 6k layout, FTD)

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

150 ez
(Total: 2600m)

Thurs. Jan. 27 (BUILD week)

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

Drill set:
4 x 100 on :15r
odd: 50 6k layout/50 swim
even: 50 FTD, fist/50 swim

M.S.
2 x {6 x 50 (2 ez, 1 fast) on 1:00/1:50
        200 strong/fast on :30R
        200 pull ez on :30R

200 ez
(Total: 2600m)

Tues. Jan. 24 (BUILD week)

W.U.
5 x 100 (1. swim  2.  pull  3.  kick  4.  drill/swim  5.  swim)

Fins:
8 x 75 on :15R
odd: 50 kick/25 swim (no free)
even: 25 swim/50 kick

M.S.
2 x 600 broken
2 x {100 pull on :20R
        2 x 50 build on 1:00/1:05
        200 pull on :30R
        2 x 100 swim (25 ez/50 fast/25 ez) on 1:50/2:00

200 ez (every 3rd length no free)
(Total: 2500m)

Sat. Jan. 22

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

Dr. set:
3 x 200 on :20R
1.  50 drill/50 swim (dr = FTD, 6k layout)
2.  pull
3.  swim - negative split

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast or back, breast, free)
Set 2: 50 kick/25 swim
Set 3: pull
Set 4: swim descend 1-4

100 ez
(Total: 2400m)

Thurs. Jan. 20

W.U.
200 swim
200 pull
100 drill - choice

4 x 50 drill/swim

Dr.Set:
5 x 100 on :15R
as: 50 drill/50 swim (odd = 6k layout, even = SA)

M.S.
2 x 700 broken:
4 x 25 DPS on :30
2 x 300 swim or pull, long and ez - on :20R

100 ez
(Total: 2600m)

Tues. Jan. 18

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)

Sat. Jan. 14

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

M.S.
2 x 1000 broken:
    {400 controlled breathing (breathe 3,5,3,7) on :30R
      -1st set pull, 2nd set swim
     6 x 50 on :15R (1st set k/swim, 2nd set dr/swim)
     3 x 100 swim - build - on 1:50/2:00

100 ez

(Total: 2600m)
    

Thurs. Jan. 13

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

Drill set:
4 x 100 as 50 dr/50 sw on :15R
(odd: FTD, even: 6k layout)

M.S.
5 x 300
1. pull on :30R
2. 3 x 100 kick (25 fly, 75 choice) on :15R
3. 2 x 150 as 50 SA/50 catch-up/50 swim on :15R
4. pull on :30R
5. 4 x 75 IM (fly, back, breast or back, breast, free) on :15R

100 ez
(Total: 250m)

Tues. Jan. 11

W.U.
200 swim
2 x 50 kick
200 pull
2 x 100 drill/swim (dr = FTD, double finish)

Fins:
4 x 150 on :15R
as: 50 side kick (25 R/25 L)
     50 swim - choice
     50 fly kick (front or back)

50 ez - no fins

M.S.
200 pull on :30R
4 x 50 as 25 breast/25 free on :15R
200 swim on :30R
3 x 100 IM on :20R
200 pull

150 ez
(Total = 2500m)

Sat. Jan. 8

W.U.
400 SKPS

M.S.
2 x 1000 broken
as: 4 x 25 DPS on :10R
     4 x 50 kick (25 F/25 ez) on :15R
     4 x 75 as 50 drill/25 swim (drill = SA and 6k layout) on :15R
     4 x 100 pull or swim on 1:50/2:00

100 ez
(total: 2500m)

Thurs. Jan. 6

W.U.
200 swim
150 pull
100 drill
4 x 50 k/sw

Dr.Set:
8 x 50 on :15R
2 x {2 drill (FTD, 6K layout)
        2 IM (fly/back, breast/free)

M.S.
1200 broken:
as: 2 x 100 kick/swim by 50 on :15R
     2 x 300 pull or swim (easy build) on :30R
     4 x 75 (25 DPS/25 build/25 ez) on :15R
     100 swim - build

150-250 ez
(Total: 2500m)

Tues. January 4

W.U.
300 swim
100 drill (FTD/6k layout)
4 x 50 kick
200 pull

M.S.
2 x 700 broken
as: 4 x 25 drill (single arm, catch up) on :10R
     6 x 50 pull on 1:00/1:05
     300 swim on :30R (easy build)

300 ez (every 3rd length back)

(Total: 2500m)