Monday
400 choice
5x100-1:45 ( #1 count strokes by 25, #2-5 try to keep lowest stroke count possible)
Kick 12x50-1:00 ( descend 1-3)
4 Rounds of ( 3x100 IM [1:55, 1:50, 1:45, 1:40] +
4x50-1:00 [25 stroke count/ 25 fast tempo])
100 ez


Tuesday
400 choice
Pull 5x200- ( 3:20, 3:10, 3:00, 2:50, 2:40)
16x50, 4 Rounds of 4x50, #1& #3 rounds- low stroke count, #2 &#4- fast tempo
Kick 6x100-2:00 ( 1-3 fly kick on back or side, 4-6 flutter kick on back)
15 minutes of as many 100's possible, :15-:20 rest
100 ez


Wednesday

400 choice
5x100- 1:45 ( lowest stroke count possible)
6x50-1:00 ( 25 low stroke count/ 25 fast tempo trying to hold stroke count)
8x25- :30 ( fast tempo)
Kick 4x200 with fins- 3:30
2 Rounds of ( 3x100- 1:45 [50 stroke/50 cruise]
4x50- 1:00 [1/2 pool smooth/ 25 fast with great turn/ 1/2 pool smooth)
8x25- :35 ( fast tempo!)
100 ez


Thursday
400 choice
3x300- 5:00 ( descend 1-3)
10x75- 1:20 ( 25 right arm/ 25 left arm/ 25 full stroke)
20x50-1:00 ( 4 fast/ 1 ez)
Kick 3x200 - :20-:30 rest


Friday
400 choice
3x200- :10 rest, Swim/kick/ pull- on 11:00
4x25- :30 ( stroke count each 25. use lowest number for next set)
2 Rounds of ( 4x25- :30 + 4x50-:55 + 4x75- 1:20, hold lowest stroke count for each set! If you fail, rest 1 repeat
and try again to hold the stroke count)
Kick 16x25 ( 4 on :40, :35, :30, :25)
5x200- :20 rest with fins. Try to hold an interval :10-:15 faster than normal


Saturday
400
8x50- 1:05 kick + 3x100- 1:45 ( stroke or IM) + 6x50-:55 ( descend 1-3)
12x25-:30 ( odd low stroke count, even = faster tempo!)
8x75 kick- 1:30
6x150- 2:30 ( 25 fly/ 50 back/ 50 breast/ 25 free)
6x100- 2:00 ( IM or stroke, Hold best average)
Next three sets done consecutively : Each lane gets to choose intervals.
4x75- ( 25 smooth/ 50 fast)
4x50 ( 25 smooth/ 25 sprint)
4x25 ( SPRINT !!)
100 ez


Sunday
400 choice
1x800- 13:00 ( even pace 400/ negative split last 400)
25-50-75-100-100-75-50-25 ( :10 rest/ on 9:00, last half faster)
Kick 1x400- 7:00 with fins
12x25- :30 ( odd low stroke count/ even high tempo!)
5 Rounds of 4x100 ( #1 round with :05 rest, #2 :10 rest, #3 :15, #4 :20) Try to keep same time or descend!