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April 29, 2006: Saturday       2200m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Drill Set
4 x 75 Free 25m Stop, Stop, Switch
25m Kayak
25m Ladder Pull 
2 x 200 Free Odd  Lengths (1,3,5,7) Easy
Even Lengths (2,4,6,8) Hard
3 x 100 Choice Kick
Main Set
4 x 75 IM 1st  Set - 25m Fly, 25m Back, 25m Breast 
2nd Set - 25m Back, 25m Breast, 25m Free
3rd  Set - 25m Breast, 25m Free, 25m Fly
4th  Set - 25m Free, 25m Fly, 25m Back
8 x 25 Free Sprint! For Time
Cool Down
200 Choice Easy

April 26, 2006: Wednesday    2400m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Drill Set
8 x 50 Free Odd Sets - Swim 10 Strokes Fast, 10 strokes slow, try for <20 per length
Choice Even Sets - Swim 10 Strokes Fast, 10 strokes slow, try for <20 per length
Main Set                  
9 x 100 Broken Swim the Box, 1 Box Free, 1 Box Back, 1 Box Choice 
  * Substitute choice drill for Breath Control on Back, Choice
25 Sprint 10 Sec Rest 75 Breath Control 3,5,7
50 Sprint 15 Sec Rest 50 Sprint
75 Breath Control 3,5,7 20 Sec Rest 25 Sprint
Cool Down
200 Choice Easy

April 24, 2006: Monday       2400m                         Printer Friendly copy

Warm up
500 SKIPS
Drill Set
4 x 75 IM Drill - 
25m each Fly, Back, Breast
25m each Back, Breast, Free
25m each Breast, Free, Fly
25m each Free, Fly, Back
Main Set
4 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 7 strokes
4 x 75 IM Swim
25m each Fly, Back, Breast
25m each Back, Breast, Free
25m each Breast, Free, Fly
25m each Free, Fly, Back
100 Choice Easy
8 x 50 Choice Odd - Sprint
Even - Pull Easy
100 Choice Easy
8 x 25 Free Sprint
Cool Down
200 Choice Easy

April 22, 2006: Saturday 2500m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Drill Set
2 x 100 Free Breath control on each 25m of the 100
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 9 strokes
4th   25m - Breathe every 3 strokes
Main Set
5 x 150 100 Free Sprint 
  50 Choice Easy
5 x 150 100 Choice Sprint
  50 Free Easy
Cool Down
200 Choice 50m Swim
50m Kick
50m Underwater
50m Drill

April 19, 2006: Wednesday 2950m   !                      Printer Friendly copy
this is a long workout for >1hour, or do what you can!

Warm up
400 Free
200 Choice
Pre-set
2 x 75 Free Breath control on the 25's.
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
4 x 50 Fly 25m Slither Down, 25m Single Arm Fly
Main Set
4 x 100 Free All Out! 25m@80, build to sprint
8 x 50 Odd Sets - Choice of Drill
Even Sets - Free Sprint
2 x 200 Choice Build on the 25's
4 x 100 Choice SKIPs (Swim, Kick, IM order swim, Pull)
8 x 25 IM Order Sprint
Cool Down
 200 Choice Easy

April 17 2006: Monday 2700m   !                      Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-set
4 x 75 Free Breath control on the 25's.
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
3 x 50 Back 6 Kicks per Side
2 x 25 Back
Main Set
4 x 100 IM
6 x 50 Odd Sets - Free
Even Sets - Choice Build
8 x 25 Choice Sprint
4 x 125 Choice 25m EZ, 75m Sprint, 25m EZ
Cool Down
 200 Choice Easy

April 15, 2005: Saturday       2200m                         Printer Friendly copy

Warm up
400 Free Swim
200 Choice Swim
Pre-set
4 x 50 Choice 25m Underwater-Go as far as you can on 1 breath using a pull-out stroke, then swim the rest
25m Kick
Main Set
4 x 75 Free 25m All out Sprint!
25m Pull Only
25m Kick hard, focus on the kick, but still use your arms
4 x 75 IM order 25m each Fly, Back, Breast
25m each Back, Breast, Free
25m each Breast, Free, Fly
25m each Free, Fly, Back
100 Back Easy
4 x 75 Free 25m All out Sprint!
25m Pull Only
25m Kick hard, focus on the kick, but still use your arms
Cool Down
100 Back Easy
100 Choice Easy

April 12, 2006: Wednesday 2050m                         Printer Friendly copy

Warm up
300 Free
200 Choice
Pre-set
4 x 75 IM order 1st 25 - Kick      (so first 75 is all Fly, 2nd 75 is all Back, etc.)
2nd 25 - Pull
3rd 25 - Swim
Main Set
8 x 25 Free Sprint! 
6 x 50 2 of the 6 are Free, 2 are Back, 2 are Breast 
2 x 75 Free Breath control on each 25m of the 75
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 7 strokes
2 x 100 IM
1 x 200 Free Negative Split on the 100's
Cool Down
200 Choice Easy

April 10, 2006: Monday      2350m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-set
3 x 25 Free Kayak
2 x 75 Free Breath control on the 25's.
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 9 strokes
125 Free Breath control on the 25's.
1st  25m - Breathe every 3 strokes
2nd 25m - Breathe every 5 strokes
3rd  25m - Breathe every 7 strokes
4th  25m - Breathe every 3 strokes
5th  25m - Breathe every 5 strokes
Main Set
4 x 200 Choice Swim, Kick, Pull, Sprint on the 50's
(50m Swim, 50 Kick, 50m Pull, 50m Sprint)
2 x 50 Free Sprint for Time
2 x 100 IM Build on the 25's
2 x 50 Free Sprint for Time
Cool Down
 200 Choice Easy

April 8, 2006: Saturday 2200m                         Printer Friendly copy
Tri Training Day!

Warm up
500 Free
Pre-set
2 x 50 Free Ladder Pull
2 x 50 Free Stop, Stop, Switch
Main Set
1000 Free Check Your Time. Focus on stretching out your stroke, head position, GLIDE!
100 Back Easy
4 x 50 Free Sprint!
Cool Down
 200 Back Easy

April 5, 2006: Wednesday          2400m                         Printer Friendly copy

Warm up
400 Free
200 Choice
Pre-set
4 x 75 IM Order Fly,Back,Breast; Back,Breast,Free; Breast,Free,Fly; Free,Fly,Back
Main Set
8 x 75 Free Breath control on the 25's.
1st  25m - Breathe every 5 strokes
2nd 25m - Breathe every 7 strokes
3rd  25m - Breathe every 5 strokes
6 x 50 Back 25m 6 kicks per side, 25m swim
4 x 100 Free Build on the 50's
Cool Down
 200 Choice Easy