Monday
|
Warm Up (500)
|
200 swim
100 kick
200 as 25 drill/25 swim
|
|
|
|
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Main Set (2400)
|
600 pull @ 8:40 or r=:40
·
breathe
3/5/3/7/3/5 by 100’s
4 x 150 swim @ 2:20 or r=:20
·
descend times
1-4
400 pull @ 5:50 or r=:30
·
breathe 3/5/3/5
by 100’s
4 x 100 swim @ 1:35 or r=:15
·
descent times
1-4
200 pull @ 3:00 or r=:20
·
breathe 3/5/3/5
by 50’s
4 x 50 swim @ :50 or r=:10
·
descend times
1-4
|
|
|
|
|
Cool Down (100)
|
100 easy choice
|
Total: 3000 Yards
Wednesday
|
Warm Up (900)
|
500 Choice
12 x 25 @ :40 or r=:15
·
25 kick/25
drill/25 swim
|
|
|
|
|
Main Set (2000)
|
20 x 75 swim @ 1:00 as follows:
·
1-4 easy
·
5-8 medium
·
9-12 hard
·
13-16 medium
·
17-20 hard
20 x 25 @ :45
·
2 x 25: ½
length underwater dolphin kick, ½ length easy swim
·
2 x 25: DPS
|
|
|
|
|
Cool Down (200)
|
200 easy choice
|
Total: 3000 Yards
Friday
|
Warm Up (1200)
|
600 Choice
6 x 50 kick @ r=:15
6 x 50 swim @ r=:15
|
|
|
|
|
Main Set (1000-3000)
|
Repeat 1-3 times:
·
4 x 100 swim @
1:30
o
DPS
·
4 x 150 pull @
2:15
o
50 fast/100
smooth
|
|
|
|
|
Cool Down (300)
|
300 easy choice
|
Total: 2000-4500 Yards
