Thurs. Feb. 23 (BUILD week)

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)

Tues. Feb. 21 (BUILD week)

W.U.

300 swim

200 pull

100 kick

4 x 25 build

M.S.

2 x {4 x 50 (25F/25 ez) on 1:00 

       4 x 75 descend 1-4 on 1:30/1:40

       4 x 100 race pace (800m) on 1:50/2:00

100 ez

(2600m)

       

Sat. Feb. 18 (Recovery week)

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

Dr. set:
4 x 100 (50 dr/50 swim) on :15R
dr = SA, 6k layout

M.S.
2 x 600 broken:
as: 4 x 25 (odd: DPS, even: build) on "10R
     4 x 50 (25 F/25 ez) on 1:00
     300 pull - CB (Breathe 3,5,3,7) on :30R

200 ez
(total: 2400m)

Thurs. Feb. 16 (recovery week)

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

Fins:
4 x 150 on :15R
as: 25 R side K/25 L side K/50 swim/50 fly kick

M.S.
200 pull on :30R
4 x 50 as 25 Breast/25 Free on :10R
200 pull on :30R
2 x 100 build on 2:00
200 pull

150 ez
(2500m)

Tues. Feb. 14 (Recovery week)

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

K.Set:
5 x 100 on :15R (25 K/50 swim/25 K)
odd: no free, even: free

M.S.
1000 broken:
as: 200 swim (-) split on :30R
     3 x 100 IM on :20R
     300 pull ez on :30R
     200 swim (-) split on 1:00R

100-200 ez
(2500m)

Sat. Feb. 11 (CRASH week)

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

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

200 ez pull
(Total: 2600m)

Thurs. Feb. 9 (CRASH week)

W.U.
400 SKDS
4 x 25 DPS

Dr. set:
8 x 50 drill/sw on :10R
odd: 6k layout, even: catch-up

M.S.
Broken 1500m
500 strong on :30R
400 strong on :20R
300 strong on :15R
200 strong on :10R
100 strong
*increase speed/pace as distance decreases

200 ez pull
(2600m)

Tues. Feb. 7 (CRASH week)

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

Drill set:
6 x 75 on :15R
odd: 50 SA/25 swim
even: 25 swim/50 FTD\

M.S.
4 x 400:
1. 50 Fast/50 ez continuous on :30R
2. 2 x 200 descend 1-2 on 3:40/3:50
3. 4 x 100 descend 1-4 on 1:50/2:00
4. 400 strong

150 ez
(2700m)

Sat. Feb. 4

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

8 x 25 lungbusters on :30R

4 x 50 from middle (2 flipturns per 50)

M.S.
1100 broken:
4 x 50 dr/sw on :10R (drill = fist, catch up)
4 x 50 k/sw on :10R
3 x 100 IM on :20R
400 pull

200 ez
(2400m)

Thurs. Feb. 2

W.U.
400-500 mixer

800/1500m time trial

Tues. Jan. 31 (TESTING week)

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

K.Set:
3 x 150 on :15R
as: 25 R side/25 L side/50 swim/50 kick

M.S.
8 x 50 descend 1-4 on 1:00

800 broken:
400 strong on :30R
200 strong on :15R
200 strong

150 ez
(2600m)

Sat. Jan. 28

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

K.Set:
4 x 100 on :15R
as: 25K/50 sw/25K (odd: free, even: no free)

M.S.
4 x25 build to fast

3 x {50 fast on 1:00
       100 strong on 1:50/2:00
       250 strong on 3:00
       200 strong on 4:00

200 ez

(2600m)

Thurs. Jan. 26

W.U.
400 SKPS

Dr. Set:
6 x 50 on 1:00
odd: FTD, even: 6k layout

M.S.
2 x {8 x 25 on :35
       4 x 50 on 1:00  
       2 x 100 on 1:50/2:00
       1 x 200 on 4:00
*all as 1 fast, 1 ez

300ez
(2600m)

Tues. Jan. 24 (BUILD week)

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

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

Dr. Set:
4 x 75 on :15R
as: 50 drill/25 swim (dr = SA and 6k layout)

M.S.
200 (-) split on :30R
8 x 25 on :30/:40 (odd: fast, even: ez)
200 strong on 3:30/3:50/4:10
4 x 50 descend 1-4 on 1:00
200 (-) split on 3:40/4:00
2 x 100 (25 Fast/50 ez/25 Fast) on 2:00

200 ez

(total: 2500m)

Sat. Jan. 21

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

IM set:
8 x 75 on :15R
odd: fly, back, breast or back, breast, free
even: 25 R side kick, 25 L side kick, 25 swim

M.S.
2 x 600 broken:
as: 4 x 50 descend 1-4 on 1:00
     100 strong on 1:45/1:55
     300 pull on :30R

150 ez
(total: 2500m)

Thurs. Jan. 19, 2012

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

100 ez
(Total: 2500m)