Monday
|
Warm Up (1300)
|
200 swim
100 kick
200 pull
2 x through:
·
2 x 100 pull @
1:30 or r=:10
o
Breathe 3/5 by
25’s
·
4 x 50 swim @
:50 or r=:15
o
25 drill/25
swim
|
|
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|
|
Main Set (1500)
|
Timed 1500 swim (subtract 1 minute to get time):
·
500 @ r=:15
·
400 @ r=:15
·
300 @ r=:15
·
200 @ r=:15
·
100
|
|
|
|
|
Cool Down (200)
|
200 easy choice
|
Total: 3000 Yards
Wednesday
|
Warm Up (900)
|
200 swim
100 kick
200 (25 drill/25 swim)
100 kick
12 x 25 swim @ r=:10
·
Descend stroke
count 1-4. 5-8. 9-12
|
|
|
|
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Main Set (2000)
|
2 x 200 pull @ 3:00 or r=:20
4 x 100 swim @ 1:35 or r=:15
8 x 50 kick @ :50 or r=:15
4 x 100 swim @ 1:35 or r=:15
2 x 200 pull @ 3:00 or r=:20
|
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|
|
Cool Down (100)
|
100 easy choice
|
Total: 3000 Yards
Friday
|
Warm Up (1200)
|
300 swim
300 pull
300 kick
4 x 75 r=:15
·
25 drill/25
swim/25 build
|
|
|
|
|
Main Set (1800-2700)
|
2-3 x through:
·
2 x 200
pull r=:15
·
1 x 400
swim r=:20
o (strong effort, record times)
·
2 x 50
non-free r=:10
|
|
|
|
|
Cool Down (200)
|
200 easy choice
|
Total: 3200-4100 Yards
