| A | B | C | D | E | F | |
|---|---|---|---|---|---|---|
1 | Tuesday | |||||
2 | 700 | 300 swim, 200 drill/swim, 200 scull/swim | ||||
3 | 600 | 8 x 75 (50 swim/25 stroke) on 1.30, all stroke = back, around 1.18 - 1.20 | ||||
4 | 1200 | 12 x 100 (50 kick/50 swim) | ||||
5 | 1250 | 5 x 250 (decreasing pulls, 250-200-150-100-50) | ||||
6 | 200 | 200 cool down | ||||
7 | 3950 | |||||
8 | ||||||
9 | Wednesday | |||||
10 | 600 | 3 x 200 warm up | ||||
11 | 600 | 6 x 100 on 2.00, consistently 1.38 - 1.40 | ||||
12 | 800 | 4 x 200 (100 kick/100 swim) | ||||
13 | 800 | 4 x 200 pull (4.30, 4.20, 4.15, 4.06) | ||||
14 | 200 | 200 cool down | ||||
15 | 3000 | |||||
16 | ||||||
17 | Thursday | |||||
18 | ||||||
19 | 1000 | 200-150-100-50 x 2 (second IM decreasing 1 stroke) | ||||
20 | 500 | 3 x 100 kick (one back) 8 x 25 | ||||
21 | 250 | 10 x 25 (butterfly x 2, no breather x 2, scull x 2, 4 free) | ||||
22 | 1000 | 5 x 50, 500, 5 x 50 pull | ||||
23 | 100 | cool down | ||||
24 | 2850 | |||||
25 | ||||||
26 | Saturday | |||||
27 | 400 | 400 easy warm up | ||||
28 | 350 | 10 minutes kicking | ||||
29 | 150 | 6 x 25 flutterkick no board | ||||
30 | 500 | 5 x 100 (last one butterfly in 25's) | ||||
31 | 1200 | 1200 pull | ||||
32 | 100 | 100 easy | ||||
33 | 25 | 25 relay | ||||
34 | 100 | 100 easy | ||||
35 | 2825 | |||||
36 | ||||||
37 | Monday | |||||
38 | 800 | 400 free, 400 (back, free, back,free) | ||||
39 | 400 | (4 x 50, 3 x free, 1 x butterful) x 2 | ||||
40 | 600 | 8 x 75 kick (flutter, dolphin, back, breast, repeat) | ||||
41 | 150 | 6 x 25 (2 x no breather) | ||||
42 | 500 | 500 pull, every 3rd breath | ||||
43 | 1200 | 12 x 100 pull, on the 2.15 (about 1.58-2.00 each) | ||||
44 | 200 | cool down | ||||
45 | 3850 | |||||
46 | ||||||
47 | Tuesday | |||||
48 | 900 | (250 free, 50 fly/scull) x 3 | ||||
49 | 500 | alternating breathing pattern every 100 | ||||
50 | 400 | 4 x 100 kick (75 free/back, 25 dolphin-fast)x4 | ||||
51 | 300 | 300 back | ||||
52 | 1400 | 7 x 200 pull (erratic, most on the 4.30, between 4.05 -4.15, last one 4.00) | ||||
53 | 25 | 25 time trial | ||||
54 | 75 | 75 cool down | ||||
55 | 3600 | |||||
56 | ||||||
57 | Wednesday | |||||
58 | 800 | (300 free, 100 back, 100 free, 100 breast, 100 free, 100 back) | ||||
59 | 150 | 6 x 25 dolphin kicks | ||||
60 | 450 | 3 x (50 sprint, 100 choice-rotated back, free, dolphin, 50 sprint) | ||||
61 | 100 | 4 x 25 (one no breather) | ||||
62 | 900 | pull | ||||
63 | 400 | 8 x 50 on the 1.00 | ||||
64 | 100 | cool down | ||||
65 | 2900 | |||||
66 | ||||||
67 | Thursday | |||||
68 | 800 | 4 x 200 (last one is IM) | ||||
69 | 250 | 10 x 25 breast stroke | ||||
70 | 600 | 6 x 100 kick (2 are IM, others free, back, free, dolphin) | ||||
71 | 400 | 400 pull | ||||
72 | 300 | 300 IM pull (fly, fly, back, fly, back, breast, fly, back, breast, free,back,back) | ||||
73 | 500 | 10 x 50 on the 1.00 (.45 to .48 ish per each) | ||||
74 | 300 | 300 cooldown | ||||
75 | 100 | 100 back pull | ||||
76 | 100 | 100 re-cool down | ||||
77 | 3350 | |||||
78 | ||||||
79 | Monday | |||||
80 | 700 | 300 free, 200 drill/swim, 200 scull/swim | ||||
81 | 750 | 15 x 50 (easy, med, hard, med, easy) x 3 | ||||
82 | 1000 | 8 x 125 (75 kick, 50 swim) dolphin, back, breast, free x 2 | ||||
83 | 1000 | 400, 300, 200, 100 pull (middle half is hard) | ||||
84 | 3450 | |||||
85 | ||||||
86 | Tuesday | |||||
87 | 1400 | 10 x 100, 2 x 200 IM warm up | ||||
88 | 600 | 12 x 50 kick (dolphin, back, one arm free) x 4 | ||||
89 | 400 | 2 x 200 backstroke (scull, swim, scull) | ||||
90 | 900 | 3 x 300 pull | ||||
91 | 200 | 200 (last 25 butterfly) | ||||
92 | 100 | cool down | ||||
93 | 3600 | |||||
94 | ||||||
95 | Wednesday | |||||
96 | 800 | 400 free, 200 drill/swim, 200 scull/swim | ||||
97 | 600 | 6 x 100 (easy, med, hard) x 2 on the 2.10 (1.50, 1.45, 1.40-ish per set) | ||||
98 | 600 | 6 x 100 kick (dolphin, back, breast, flutter, dolphin, back) | ||||
99 | 1000 | 4 x 250 (200 pull, 50 swim) | ||||
100 | 500 | 4 x 125 IM (rotating double length) |