April 12

March 21

10 min warm up

300 HR up
3x100 free descend 1-3
3x50 fly

400 HR up
4x100 free descend 1-3
4x50 back

500 HR up
5x100 free descend 1-3
5x50 breast

April 6

10 min easy

400 pull
300 drill
200 kick
100 non free

50s @ 1:10, 1:09, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02, ... til you can't make them

April 4

10 minute warm up

4x25 drill
3x50 descend
x3

3x100 IM
3x100 free descend
3x100 IM
3x200 descend
3x100 IM
3x300 free descend

Cool down

April 5

10 minute warm up

8x150 pull, short rest, fast effort @ 2:10

500 @ 7:10
300 @ 4:00
400 @ 5:45
200 @ 2:40
300 @ 4:20
100 @ 1:20
200 @ 2:55
50 @ :40

100 build swim
50 sprint kick
your choice of rest 2x-4x