Friday's Workout (4.22)

RECOVERY

 

- 400 swim

- 4X100 @ 1:50 - scull, swim, drill, swim

- 300 pull

- 4X75 @ 1:30 breathing 3,5,3 by 25

- 200 - 25 stroke, 25 free

- 4X50 kick @ 1:15

- 100 easy

- 4X25 backstroke @ :45

Thursday's Workout (4.21)

NATIONALS 

Warm-Up

- 200 swim

- 100 kick

- 200 pull 

- 100 drill

Pre-Main Set

- 2X

     - 2X50 build @ 1:00

     - 4X25 (ez/fast, fast/ez, ez, fast) @ :40

Main Set - Distance

- 300 pace @ 5:30

- 2X100 pace @ 2:00

- 200 pace @ 3:40

- 4X100 pace @ 2:00

- 4X50 pace @ 1:10

Main Set - Sprint

- 8X50 @ 1:10

     - # 1 build

     - #2 & 3 - last 12.5 FAST

     - #4 easy

     - #5 & 7 from blocks 25 FAST, FAST turn, 25 easy

     - #6 & 8 easy

Starts

Warm Down

4X75 kick, drill, swim easy @ 1:30

NON-NATIONALS

Warm-Up

- 400 swim

- 300 pull

- 200 kick

- 100 swim

- 8X50- odd drill, even swim @ 1:00

Main Set

- 2X200 pull @ 3:00

- 4X100 kick @ 2:10

- 8X50 - 2 stroke, 1 free @ 1:00

- 16X25 - 3 no breath, 1 easy @ :40

Warm Down

-4X75 - kick, drill, swim @ 1:30

Tuesday's Workout (4.19)

NATIONAL GROUP 

Warm Up:

- 200 swim

- 4X75 scull, drill, swim by 25 @ 1:40

- 4X50 kick @ 1:10

 

Main Set:

- 6X75 @ 1:10 - get heart rate up

- 8X50 @ 1:00

         - scull, swim

         - overkick, swim

         - drill, swim

         - build

- 12X50

         - 2X -25 build, FAST turn, 25 fast

         - 1X -50 easy

- Starts

Warm Down:

- 200 easy

NON-NATIONAL GROUP 

Warm Up:

- 300 swim

- 4X75 scull, drill, swim by 25 @ 1:40

- 300 pull

- 4X50 kick @ 1:10

 

Main Set:

- 6X75 IM 

     - odd - fly, back, breast

     - even - back, breast, free

- 4X100 pull @ 1:40 

- 12X50 (2 fast, 1 easy) @ 1:00

Warm Down:

- 200 easy

Monday's Workout (4.18)

STROKE/SPRINT

Warm Up

• 200 swim
• 200 kick, swim
• 200 drill, swim
• 300 pull 
• 6X50 @ 1:10
• odd - kick, drill
• even - drill, swim
• 6X50 IM transitions @ 1:00
• Fly, back
• back, breast
• breast, free
• 4X25 - 12.5 easy, 12.5 fast @ :40

Main Set - Taper Group

• 4 Fast turns 
• 4X75 from the blocks (37.5 fast-good start, fast 25, good turn, fast couple strokes, 37.5 easy) 
• 4 starts

Main Set - Non-Taper Group

• 2X
• 2X75 build freestyle @ 1:30
• 3X50 fast @ 1:00
• 1X100 easy @ 3:00

Warm Down

• 200 easy