Saturday 3/1/8

500 fr sw/dr

400 im dr/sw

6x50 o:h/e, e:pace 32-33sec

set one

200 fr l+s/dps

4x50 pace fr

200 fr l+s

4x50 choice

200 fr l+s

4x50 fr

200 cooldown

Sunday 3/2/8   Seniors Only

500 fr sw

500 = 100k/s / 100d/s choice

6x50 h/e, desc Choice

set one

100 L+S

3x50 fr desc

200 l+s

3x50 choice sprint (dives)

300 l+s

3x50 fr ascend 1-3 (dives)

300 ez

Monday 3/3/8

600 = 100s / 50dr free

500 = 75kds / 50fr

6x50 h/e, o:cho, e:fr

set one (6x) o:cho, e:fre

50 drill 

25 sprint

medicine balls 3x50

set two fins

6x200 o:50 back, 50 catch up

          e:50 fly, 50 free

set three

5x100 = 1.c/u, 2.almost c/u, 3-5. kayak

4x100 = 1.c/u, 2.almost c/u, 3-4. kayak

3x100 = 1.c/u, 2.almost c/u, 3. kayak

Tuesday 3/4/8

400 free

400 im drill

6x50 o:h/e choice, e:desc free

set one                              seniors

200 fr build                           d/s

3x50 desc 1-3                       h/e, e/h, hard from block

200 fr build                           d/s

2x50 desc                             h/e, e/h

200 fr build                           d/s

1x50 hard                              hard from block

set two (3x) FINS

100 k on side

200 125 bh / 25 fr drill

300 s/d?

Monday 3/10/08

600 = 100fr + 50cho

600 = 100fr + 100cho drill

6x50 o:s/k e:fr desc

set one

8x50 kick o:cho e:fr

8x100 o:75fr 25cho build up

          e:100 fr desc

medicine balls

set three (paddles)

200 fr drill + 400 swim dps

200 fr drill + 300 swim mod

200 fr drill + 200 swim hard

200 fr drill + 100 swim sprint

Tuesday 3/11/08 AM

400 free

400 = 50cho d/s 50fr swim

4x100 kdks

4x50 h/e choice

set one

4x150 o: free build, e:choice d/s/d

set two

300 free drill

100 choice or im *desc

200 free drill

100 *

100 free drill

100 *

Tuesday 3/11/08 PM

500 free = 100 swim 100 drill

600 IM = 100k/d + 50fr

7x100 o:free build, e:choice h/e

200 kick free or fly

set one (3x)

300 fr pull

200 fr pull md

100 fr pull hd

100 choice (easy, e/h, hard)

set two

7x100 yahtzee

Wednesday 3/12/08

600 free = 100s + 50 d

400 cho = 50d + 50s

200 free build

6x50 kick :60 - 5n

4x50 cho desc

2x50 free neg split

set one

3x50; 300im mod

3x50; 200im harder

3x50; 100im hard

med balls

set two

4x400 = 200drill / 200 build

drill1 = right / left

drill2 = slide under ketchup

drill3 = right left with arm by side

drill4 = fist

set three

3x100 free desc

Thursday 3/13/8

600 = 200s + 100 drill

600 = 50k / 100d / 50s IMO

6x50 o:h/e choice, e:cho desc

set one

15 minute kick with fins on/off

set two (4x)

4x50, 100

50's = drill

100 = h/e swim no free

Monday 3/17/8

500 free (sw/dr by 100s)

400 im d/k/d/s

6x100 o: im switch, e: free desc 1-3

set one

30x50 random

    hard free every 4

    hard fly every 5 

    underwater fly kick every 6

20x100 @1:30

1-4 free, 5 im

Tuesday 3/18/8

1800

set one

3x400 fr

set two 

12x100 = 3fr, 1cho

set three

16x50 hypoxic + free swim

Wednesday 3/19/8

700 (100s / 100d) free

600 im (50k / 50d / 50s)

6x50 o:h/e, e:desc

medicine balls

set one

3x500 fr

    1. drill 50r/50l/100swim moderate

    2. 100catchup/100mod

    3. 100build/100hard

set two

6x200 IM

    o: IM switch, 100fly/100back, 100back/100breast...

    e: IM swim

set three

4x50 desc choice

Thursday 3/20/8

600 free

400 im kdks

200 free build

6x50 choice

    o: h/e

    e: build

set one (fins)

300 free 6kswitch

200 choice *

200 free ketchup

200 choice *

100 free peacock

200 choice *descend

300 free build into sprint

Friday 3/21/8

400 free

300 kds IM

6x50 free, variable distance build (2x(3x50))

6x100 kick descending interval

medicine balls

set one

3x800

    1. 800 free build by 200

    2. 400 free build by 100, + 4x100 desc

    3. 200 free build by 50, + 6x100 desc 1-3, 4-6