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)