April 5th   1-) 300 swim mix   8 x [50 drill 25 swim]  Drills: 6-beat switch for free or back, kick-kick-pull for breast, 1-arm fly for fly   2-) Dist & Mid   8 x [200 alternate 1 x pull 1 x w/ fins 100 swim]   Sprint   40 x 50 [8 x …
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March 30th   1-) 300 Drill-swim 300 Kick – Swim 300 (25 fast 25 easy)   8 x 50 desc 1-4 or 6 x 100 desc 1-3   2-) Non- Provincials Swimmers   Dist 5 x 500 (2 x w/ fins, 3 x desc 1-3)   Mid 5 x 300 (2 x w/ fins, 3 …
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Sunday April 3rd 1-) 300 free (10m scull-20m 6-beat switch -20m swim) 3 x 100 kick free-choice by 50 12 x 50 pull free alternating [1 x breathing every 3 1 x breathing every 5 1 x breathing every 7] 2-) Dist & Mid 3 x 200 (100 pull 100 swim) 30s rest 3 x 200 …
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Saturday April 2nd Aerobic Medley 1-) 400 drill IMO 8 x 100 IMO [75 (50 kick-25 swim) 10s rest 25 sprint!] 2-) 18 x 50 (6 x fly-bk, 6 x bk-br, 6 x br-fr) @1:00 3-) 4 x [25 fly 50 back 75 breast 100 free] 4-) 3 x (4 x 100 IM descend pace time …
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Thursday March 31st 1-) 300 drill-swim by 50 300 kick-swim by 50 300 (25 fast-25 easy) work on fast turns 8 x 50 desc 1-4 Or 6 x 100 desc 1-3 2-) Non-Provincials swimmers Dist 5 x 500 (2 x w/ fins, 3 x no fins desc 1-3) 200 easy Mid 5 x 300 (2 …
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Tuesday March 29th 1-) 300 drill-swim by 50 300 kick-swim by 50 300 (25 fast-25 easy) work on fast turns 8 x 50 desc 1-4 Or 6 x 100 desc 1-3 2-) Sprint 3 x [4 x 25 max effort! 100 easy] 50 timed 100 Easy Mid 4 x [100 @ 200 pace 100 easy …
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Thursday, March 3rd 1-) 100 6-b switch free 4 x 50 (halfway scull – halfway sw choice) 100 free kick 4 x 50 (25 drill-25 sw choice) 2-) Sprint 4 x [ 50 side kick free, 25 sw free fast!] 4 x 75 free breathing 3-5-7 8 x 25 swim free build finish w/ turn …
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Sunday March 27th   800 (300 Sw – 100 Kick – 300 pull- 100 kick)   4 x 50 (25 fast-25 easy)   4 x 150 (50 kick-100 drill)   6 x 25 w/ dive fast! swim   Dist & Mid   5 x 200 fr pull @4:00 200 kick 3 x 200 sw desc …
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Saturday March 26th   200 Fr (125 6-beat switch – 75 swim) 8 x 25 kick (4 x back – 4 x fr) @:40 200 pull fr 8 x 25 (1 x easy – 1 x fast) 200 Back 8 x 100 (50 kick-50 swim)   Main Set   6 x ( 4 x 50 …
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Thursday March 24th 10 Minute Dives   1-) 300 drill 300 kick 300 swim easy-fast by 25 6 x 100 descend 1-3 choice 2-) Dist 3 x 500desc 1-3 2 x 400 desc 1-2 1 x 300 @ race pace 200 easy Sprint 4 x [100 controlled swim 50 sprint 50 kick easy]   4 …
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