Friday 3/29

Wednesday 3/28

10 minute warm up

200 drill focusing on head and body position in freestyle

4x50 free @ 1:00

4x50 fly @ 1:00
3x100 free @ 1:30
2x150 - 75 back/75 free @ 2:30
200 IM @ 3:45
2x150 - 75 breast/75 free @ 2:30
3x100 free @ 1:30
4x50 fly @ 1:00

The goal of that set is to make sure you stay on interval, do not rest between sets. Strength comes from stroke!

100 easy

20x25 - 1 hard kick, 1 easy swim, 1 easy kick, 1 skull

6x100 pull with paddles, descend 1-3,4-6 @ 1:40

swim easy

Monday 3/26 & Tuesday 3/27

10 minute warm up

400 pace with paddes
8x50 sprint @ 1:00
300 pace with paddles
6x50 sprint @ :55
200 pace with paddles
4x50 sprint @ :50
100 pace with paddles
2x50 sprint @ :45

200 drill

12x25 kick @ descending rest

8x50 25 back/25 free @ 1:00

swim easy

Friday 3/23/12

10 minute warm up


2x through (first round swim, second round pull):

25 fast @ :30
200 pace
25 easy @ rest 1:00
50 fast @ 1:00
300 pace
50 easy @ rest 1:00
100 fast @ 2:00
400 pace
100 easy

300 kick

8x50 @ 1:00
25 back/25 free

4x100 @ 1:30

100 skull
100 easy

Wednesday & Thursday 3/21 & 3/22

warm up

10x50s @ 1:001 fly, 2 back, 3 breast, 4 free

600 pull with paddles, 25 hard, 25 medium

6x100s pace @ 1:35

6x100 IM @ 2:00

10x50s @ 1:00 (same as above)

24x25 kick @ :10 rest, odds stroke, evens free

easy

Monday 3/19/12 & Tuesday 3/20/12

10 min warm up

6x50 free, descend 1-3, 4-6 @ 1:00

150 free @ 2:15
100 free @ 1:30
75 free @ 1:05
25 free @ :05 rest

100 easy @ 2:30

4x

12x25 kick @ :05

200 feet tied

12x50 free @ 1:00
2 fast, 1 easy

200 feet tied with paddlews

100 easy

3/9/12

warm up

8x200
1 @ 3:30
2 @ 3:15
3 @ 3:00
4 and 5 @ 2:45
6 @ 3:00
7 @ 3:15
8 @ 3:30

8x25 kick @ :40

100 with boards
100 with paddles
100 feet tied together

3x400 at race pace @ 2:00 rest

300 pull

100 easy

3/7/12 and 3/8/12

warm up

6x400
3 - 150 build, 100 IM, 150 ascend @ 6:30
3 - descend 1-3 @ 6:00

3x100
1 is with boards
1 is with paddles
1 is with feet tied

6x50 sprint on 2:00

easy