Sunday 4/30

SUNDAY 4/30/17

Warm up-
* 6 x 150... last 50 drill @ 2:30
* 200 kick

(1100)

Main-
* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  4 x 100 @ 1:30 descend 1-4

* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out

*  1 x 400 Pull Ascend pace by 125s

(1800)

Cool down-
* 200

Saturday 4/29

Saturday 4/29

1x300 swim @ 4:45
2x200s IM drill/swim @ 3:30
3x100s free @ 1:45 choice 75 build, 25 drill
(1000)

2x200s @ 3:10 pull
(400)

4x100s kick with fins
8x50s build swim IMO
(800)

3x300s @ 4:30/5:30
100 drill, 100 build, 100 fast
(900)

100 cool down
Total 3200

Thursday 4/27/17

Masters 4/27/17

Warm up:

300 swim

300 kick

12x25s @ :30 sprint cycle

Fast/easy

Easy/fast

All FAST from the blocks

All easy

Choice in groups of 4 

(900)

Main set:

8×25 @ :30 descend 1-4, 5-8

1×200 @ 3:00

1x50 easy

8×50 @ 1:00 descend 1-4, pull 5-8

1×400 @ 6:00

1x50 easy

(1300)

Cool down

Tuesday 4/25/17

Masters 4/25/17

Warm up:
3x150s free @ 2:30/2:45
3x100s IM @ 1:45/2:00
8/4x50s pull @ :55 breathing 3,5 by 25

6/4x75s kick w/fins @ 1:20
Odds- fly, free, fly
Evens- free, fly, free

Main set:
8/6x75s swim @ 1:15
Odds-IM no free
Evens-free
Descend in groups of 2 1&2- slow, 7&8- fast!

8/6x50s swim @ :50
Odds- fast
Evens- easy
Add up the fast 50s for a 200 free time!

15x25s @ :30...5 of each stroke 2 drill 3 fast

125 Cool Down

3100/2500