March 20

10 minute warm up

1000 pull
(25 fast, 25 easy, 50 fast, 50 easy, 75 fast, 75 easy, 100 fast, 100 easy, 100 fast, 100 easy, ..., 25 fast, 25 easy)

2x25 fly @ :30
3x50 back @ 1:00
4x75 breast @ 1:30
5x100 free @ 1:25
4x75 fly @ 1:30
3x50 back @ 1:00
2x25 breast @ :30

March 19

10 min warm up

8x75 - 25 swim 25 kick 25 swim @ :10

700 - last 200 fast
600 - last 300 fast
500 - last 400 fast
400 - fast
4x100 FAST @ 2:00

cool down

March 8

10 minute warm up

4x75 k/d/s
6x50 build

6x200 @ 3:00, 2:50, 3:00, 2:45, 3:00, 2:40

3x300 descend @ 4:30
2x50 fast @ 1:00
600 pace @ 8:00
2x50 fast @ 1:00
3x300 descend @ 4:30

March 6

10 min warm up

40x50s @ 1:00
16 - every 4th is fly
12 - every 3rd is back
8 - every other is breast
4 - all free @ fastest possible

6/8/12 x 100 pull @ fastest possible

swim easy

March 4

10 minute warm up

16x25 @ :10 rest
every 4th one is fast

6x150 pull, rotating the fast 50 @ 2:10

2x50 @ :40
4x100 @ 1:25
6x200 @ 2:45
4x100 @ 1:25
2x50 @ :40
no rest between sets

16x50 @ :10 rest
25 hard kick
25 easy swim perfect technique

warm down