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)