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