Friday, November 20

A:
4x200 warm up w/:20 rest
8x50 w/stick @ :60 (catch-up drill)
8x50 @ :50 (descend stroke count 1-4, 5-8)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
6x50 kick w/board @ :45
8x25 underwater kick (no breath) @ :45
FINS OFF
6x75 @ 1:15 (3/5/7 breathing pattern by 25)
12x25 @ :40 (3/2/1/0 breaths allowed by 25)
6x125 pull smooth @ 1:45
200 cool down
*4200 Total*

B:
4x200 warm up w/:20 rest
8x50 w/stick @ 1:10 (catch-up drill)
6x50 @ :60 (descend stroke count 1-3, 4-6)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
5x50 kick w/board @ :55
8x25 underwater kick (no breath) @ :55
FINS OFF
4x75 @ 1:30 (3/5/7 breathing pattern by 25)
12x25 @ :45 (4/3/2/1 breaths allowed by 25)
6x100 pull smooth @ 2:00
200 cool down
*3700 Total*

C:
3x200 warm up w/:20 rest
6x50 w/stick w/:20 sec rest (catch-up drill)
4x50 w/:20 rest (descend stroke count 1-4)
10 Minute Kick (:15 HARD, :45 easy, :25 HARD, :35 easy, repeat)
FINS ON:
4x50 kick w/board w/:15 rest
4x25 underwater kick (no breath) @ 1:15
FINS OFF
6x50 w/:30 rest (3/5 breathing pattern by 25)
9x25 @ :60 (4/3/2 breaths allowed by 25)
4x100 pull smooth w/:30 rest
100 cool down
*2500 Total*

Wednesday, November 18

A:
500 warm up
4x50 kick @ :60
4x50 drill @ :55
4x50 swim @ :50 (descend 1-4)
10x25 @ :30 (1 easy, 1 FAST)
10x150 swim (1 FAST, 1 easy...2 combined on 5:00)
400 pull smooth (50 back/50 free)
12x25 @ :30 IM order (kick/drill/swim)
10x75 swim (1 fly/back/breast FAST, 1 easy free...2 combined on 3:00)
200 cool down
*4500 Total*

B:
500 warm up
4x50 kick @ 1:10
4x50 drill @ 1:05
4x50 swim @ :60 (descend 1-4)
8x25 @ :40 (1 easy, 1 FAST)
10x100 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
8x25 @ :40 (kick/drill/swim)
5x100 swim @ 3:00 (75 FAST, 25 easy recovery)
200 cool down
*3500 Total*

C:
400 warm up
4x50 kick w/:20
4x50 drill w/:20
4x50 swim w/:20(descend times 1-4)
8x25 @ :60 (1 easy, 1 FAST)
10x75 swim (1 FAST, 1 easy...2 combined on 5:00)
300 pull smooth (50 back/50 free)
100 cool down
*2400 Total*

Monday, November 16

A:
800 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:00
6x50 kick @ :60
:30 sec extra rest]
6x200 pull @ 3:00 (odds: back/free by 50; evens: strong free)
8x25 drill @ :30 (IM order)
24x50 FAST 3x(1 fly @ :60, 1 back @ :60, 1 breast @ :60, 5 free @ :40)
200 cool down
*4800 Total*

B:
600 warm up w/ fins (kick every 4th 50)
2 x [3x100 kick @ 2:20
4x50 kick @ 1:10
:30 sec extra rest]
5x200 strong pull @ 3:40
8x25 drill @ :40
16x50 free swim @ :60 (descend 1-4)
200 cool down
*3800 Total*

C:
600 warm up w/ fins (kick every 4th 50)
3x100 kick w/:30
6x50 kick w/:20
3x200 strong pull w/:30 rest
8x25 drill @ :50
12x50 free swim w/:20 rest (descend 1-4)
100 cool down
*2700 Total*