FCA 4,400

200 Free

4x100 STK Dr 1:40

2x200 BK 3:00

8x25 :30

Odds Fr/Evens STK

2x

2x100 IM 1:40

6x50 :50

(2 STK, 2 W/STK, 2 FR)

4x Stroke Lanes

2x75 D/S/S 1:15

4x25 :30

12.5 UH2O

12.5 Swim

4x50 200 Pace 1:00

50 EZ

200 EZ

FCA 3,450

200 Free

2x200 Free

4x100 IM @ 1:35

8x25 under water

4x400 Pull 5:50

Breath

1) every 3

2) every 3, 5

3) 3, 5, 7, 3

4) 3, 5, 7, 9

6x75

Odds: Drill 1:15

Evens: Build 1:05

200 WD

Total 3,450

FCA 4,300

200 Free no breath I/O Walls 3:00

4x100 IM Drill @ 1:40

4x100 IM Swim @ 1:30

4x50 Fly from blocks race CC

Kick W/Fins

100 IM EZ @ 2:30}

200 Fr w/board hard @ 3:00 }x3

(100 EZ)

200 BK @ 3:30

4x25 FR Race @ :30 No more than 1 breath

200 BK @ 3:30

8x25 FR Race @ :30 No more than 2 breaths

200 BK @ 3:30

12x25 FR Race @ :30 No more than 3 breaths

200 BK @ 3:30

8x25 FR Race @ :30 No more than 2 breaths

200 BK @ 3:30

4x25 FR Race @ :30 No more than 1 breath

200 WD

Total 1,900

FCA 4,600

200 Free

4x100 D/S by 50 1:40

8x50 Build :50

O Fr/E Stk

8x25 Kick w/board :30

Kick W/Fins

200 Free 3:00

2x100 1:25

200 Free 3:00

4x50 Fly :50

4x50 :50

O Fr/E Bk

3x100 1:20

Dec 1-3

Lochte's Breakdown

100 @1:15

300 @ 4:00

200 @ 2:30

300 @ 4:00

300 @ 3:45

300 @ 4:00

400 @ 5:00

5,200 FCA

200 Free

400 IM K/S/D/S

4x100 IM 1:30

4x50 STK :45

200 STK 3:00

4x75 IMO 1:10

S/D/S

200 IM 3:10

4x75 STK 1:10

4x100 IM 1:40

4x50 STK :50

3x200 IM 3:15

4x50 STK :50

2x300 IM 4:45

4x50 STK :50

1x400 IM 6:20

4x50 STK :45

200 WD

Total 5,200

3000, FCA

200 SKIPS

Free

IMK

IMDR

BK Pull

STK

300 BK Pull 4:40

2x100 STK 1:30

Dec 25's

300 BK Pull 4:40

4x50 STK :45

UT

300 BK Pull 4:40

8x25 STK :25

Fast

20x25 w/fins :20

4/Fly

4/Fr

4/Back

4/Fr

4/Br

FCA 4/21, 3,850

Warm Up

10x50 GI 25 Tarzan/25 Swim (Fr) 1 Lap Run / 10 Push-ups

500 Porpoise w/Fins @ 9:00 Flutter Kick

10x50 Runners 25 Fly/25 Bk 1 Lap Run / 5 Chin Ups

500 Fly Kick w/fins Alt 50 Front 50 back streamline

Main

300 Free Alt 50 B-3/50 B-5 @ 5:30

4x75 Bk Drill (25R/25L/25S) @ 1:20

300 Free 3 Fly kicks off each wall @ 5:30

6x50 Br Drill 25 P/3Kick-25 P/2Kick @ 1:00

300 Free Fast @ 5:30 (2x relative to first effort)

12x25 FLy Drill w/fins 3K/1Pull @ :30

Warm Down: 50 Easy

Total 3850

DU Off-Season 3,400

300 Swim

400 Pull

200 Kick

Hypoxic

20x50 @1:00

odd 4 breaths

even 3 breaths

Kick With Fins

300}

50}

200} x 2 50's are sprint

50}

100}

50}

300 WD

Total 3,400

3,200 4/13

300 Swim

300 Kick

3x100 Free/Back

6x50 D/S

Kick

25}

50}x4

75}

4x125 IM Order

Rotate 50

8x75

Free/Pull Breast Kick Free/Free

300 WD

Total 3,200

2750, 4/2/10

Warm Up

300 Swim

5x100 odd drill/swim

even kick

8x50 build

50 Swim}

75 D-S-D}

100 D-S} x 2

50 S }

Kick

100 IM

2x50 Fly

100 IM

2x50 Breast

Swim

Fast-Easy

25-75

50-50

75-25

100 Sprint

200 Warm Down

Total 2,750

3850, DU Off Season

Warm Up

500 Swim

300 Kick

300 Pull

200 Swim

5x50 @ :45 Descend 1-3, hold 4 + 5

(50)

10x50 @ :45 Moderate

5x100 @ 1:20 Effort

10x50 @ :40 Strong

(50)

Kick

5x100 @ 1:50

200 WD

Total 3,850

3400, DU Off-Season

Warm Up

400 Swim

200 Kick

Pull

pull 4x100 1:25}x2
swim1x200 2:20}

(100)

Kick
1x200 IM
4x50 FLY
1x200 IM
4x50 BR

(100)

Swim
6x50 FREE
4x50 IM ORDER
6x50 FREE
1x200 IM

Warm Down
200

Total 3400

Total 2500; 3/31/2010

Warm Up

300 Swim

3x100d/s

6x50 build

Kick Set :10 rest; :20 ibtw

25}

50}x4

75}

Distance Per Stroke

4x50

3x100

Broken Freestyle

4x75 build-sprint-destroy by 25

Warm Down

400

Total 2500