Fri. Mar. 27/Sat. Mar. 28

W.U. 400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (make sure the 200 is fast!)

Cooldown:
300 ez
(Total: 2600m)

Wed. Mar. 25/Thurs. Mar. 26

W.U. 200 swim, 100 kick, 100 pull, 4 x 50 swim build to fast

M.S.
800 timed swim (HARD)
100 ez
200 all-out
100 ez
100 all-out

Cooldown:
4 x 100 choice ez

Mon. Mar. 23/Tues. Mar. 24

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

Fins:
4 x 150 on :15R
as: 50 fly swim
50 back kick
50 free kick

M.S.
2 x {2 x 50 as 25 DPS/25 fast on :15R
100 pull on :20R
4 x 50 as 25 fast/25 ez on :15R
200 pull on 1:00

Cooldown:
50 back/50 free/50 back/50 free
Total: 2500m

Fri. Mar. 20/Sat. Mar. 21

W.U. 30o 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 on 1:00/1:10
50 ez
4 x 50 on :55/1:05
50 ez
4 x 50 on :50/1:00
50 ez
4 x 50 on :45/:55
50 ez
50 all-out

*All 50's should be HARD!

cooldown: 200 pull, 150 swim
(Total: 2400m)

Wed. Mar. 18/Thurs. Mar. 19

W.U. 200 swim, 200 pull, 200 as 50 drill/50 swim

Kick set:
8 x 50 on :15R
odd: 25 ez/25 fast
even: 25 fast/25 ez

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)

Mon. Mar. 16/Tues. Mar. 17 (BUILD WEEK)

W.U. 5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)

stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

march 13th friday/march 14th saturday

warmup:
200swim
4x50kick
200pull
100swim

drill set:
4x100 :20sec rest
(50 drill, 50 swim)
odd: one arm drill
even: armpit/swim

main set:
2x500 broken
as...
4x25 DPS :10 sec
2x50 (25 fast/25 recovery) :15 sec
100 fast (all out) :20 sec
200 pull (neg split) :40sec-60sec before 2nd time through

cooldown:
200 easy (50 back/50free)