WU:  200 free, 200 kick with fins, 200 drill (100 3/4 catch up/100 shark fin)
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MS: 3 x 250 at steady pace
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CD: 200 easy

WU: 200m at an easy pace
Pull: 200m pull (100m follow through drill/ 100m finger tip drill)
Kick: 100 m with fins
MS1: 1 x 400m timed. This is a 400 m time-trial. Swim as hard as you can but do not start so hard as you fade in the last meters. You want your pace to be as even as possible during the entire 400m. If possible, have someone count your strokes during a length near the 200m point of the test (you can also find this information if you are using a smart watch such as the Garmin Swim or 920XT). Once finished, recover for 5-10 min. You can get out of the pool or slowly swim. The point is to recover but stay loose.
MS2: 1 x 200m time trial. Swim as hard as you can. Ensure your 200m time is faster than 1/2 of your 400m time.
CD: 200m easy

WU:  200 free, 200 kick with fins, 200 drill (100 3/4 catch up/100 shark fin)
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MS: 3 x 250 at steady pace
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CD: 200 easy

WU: 200m at an easy pace Pull: 200m pull (100m follow through drill/ 100m finger tip drill) Kick: 100 m with fins MS 1: Perform 1 x 1000m time trial. Just like you performed with the 400 m time trial, do not start so hard that you fade in the final meters. Ensure you swim as hard and even as possible during the entire time trial. At about the 500m point, if possible, have someone count your stroke rate (you can use a smartwatch to capture this information such as a Garmin Swim or Garmin 920XT). CD: 200m easy.

WU:
200 swim
200 kick (100 dolphin/100 back) with fins
200 pull with paddles
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Drills
8×50 on 10 sec rest
-Drill down/swim back
Do this sequence twice:
1. Fist drill
2. Right arm only
3. Left arm only
4. 2/3 Catch-up drill
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MS:
2x(3×200 on 20 sec rest)
-Descend (each 200 gets faster, start over on the second set of 3)
3×100 on 10 sec rest
-Breathe every 5 strokes
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CD: 200 easy

Warm Up: 200 free, 200 Kick, 100 Pull, 100 Drill (Tarzan) Set 1: 12 x 50 with 15 sec. rest Odds = kick Evens = Non free swim Set 2: Take 15 sec. rest between distances: 4 x 200 Swim 2 x 50 Kick 4 x 100 Swim 2 x 50 Kick 8 x 50 Swim 2 x 50 Kick Cool Down: 200 Easy Total Workout: 2,900

Warm Up:
200 free, 200 kick, 200 pull with paddles

MS:

Set 1:
16 x 25 with 10 sec. rest. Do four times 100 IM broken


Set 2: 6 x 150 with 10 sec. rest
125 Free and 25 Back


Set 3: 4 x 250 Swim with 15 sec. rest
-middle 50 back stroke


Cool Down: 200 Easy