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)