Saturday 2/25

500/300 choice warm-up 8:00
5/3 x 100  kick rotate the 25 fast; last one all fast! 2:00 1000/600
REST 1:00
4 x 50 FR swim fast in the flags = fast turns, fast break outs, & fast finish! :50/1:00 1200/800
REST 1:00
200 FR strong race pace (get your time) 3:00
2 x 100 FR hold same pace from 200 1:30/1:40
4 x 50 FR hold same pace from 200 :50/1:00
8 x 25  FR hold same pace from 200 :30/:35 2000/1600
REST 1:00
4 x 50 IMO drill / kick 1:00 2200/1900
REST 1:00
200 IM strong race pace (get your time) 3:30
2 x 100 IM hold same pace from 200 1:40/1:50
4 x 50 IMO swim fast in the flags = fast turns, fast break outs, & fast finish! 1:00
8 x 25 IMO strong race pace :30/:40 3000/2700
100 cool down 3100

Thursday 4/23

600/300 choice warmup
200 kick/drill 800/500
12/8 x 50 FR 25 fast/25 ez :50/1:00 1400/1000
200/150 FR pull breathe 3-5-3-7 by 25 3:00 1600/1150
4 x 25 FR dec 1-4  :30/:35
16/12 x 25 FR holding pace from above! 2100/1550
200/150 FR pull breathe 3-5-3-7 by 25 3:00 2300/1700
5 x 100 IM 1:40/1:50 2800/2300
200 FR pull or swim breathe 3-5-3-7 by 25 3000/2500

Tuesday 4/21

600/300 100 swim / 50 kick
300/200 pull
4 x 25 FR sprint cycle 1000/600
16 x 25  FR odds: fast :30 1400/1000
evens: EZ
8/4 x 125 rotate 50 fast (SEE BELOW) 2:00/2:15 2400/1500
1- 50 fast / 75 perfect technique (PT)
2-25 PT / 50 fast / 50 PT
3-50 PT / 50 fast / 25 PT
4-75 PT / 50 fast
 8 x 75 odds: FL-BK-BR 1:20/1:30 3000/2100
evens: BK-BR-FR

Saturday 4/18

400/300 swim every 3rd lap is drill
200 kick
300 pull
4 x 25  sprint cycle 1000/800
10/8 x 100 FR long and strong to set a good pace…
500/300 FR for time :) 2300/1500
4 x 125 IM rotate the 50 stroke
50 fly.25 bk.25 br. 25 fr
25 fl.50 bk.25 br.25 fr
etc 3000/2000