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)