Friday, December 4

**New Poll on Right Column!**

A:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
4x [50 kick ALL OUT @ :60
100 swim 3/5 breathing by 25 @ 1:30
150 pull strong @ 2:30]
4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc)
6x50 drill @:60 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x125 IM @ 2:00 (#1: 50 fly, 25 bk/br/free; #2: 25 fly, 50 bk, 25 br/free, etc)
6x50 drill @ :60 (use ONE paddle, switch between hands, above head, during catch-up drill)
200 cool down
*3800 Total*

B:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
4x [50 kick ALL OUT @ 1:10
100 swim 3/5 breathing by 25 @ 1:50
150 pull strong @ 3:00]
6x50 drill @ 1:15 (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x100 IM @ 2:00
6x50 drill @ 1:15 (use ONE paddle, switch between hands, above head, during catch-up drill)
200 cool down
*3200 Total*

C:
3x Snake Warm up (300 each...1 as swim, 1 as kick/swim, 1 as drill/swim)
3x [50 kick ALL OUT w/:20 sec rest
100 swim 3/5 breathing by 25 w/:30 sec rest
150 pull strong w/:30 sec rest]
4x50 drill w/:30 rest (hold the top of ONE paddle in right hand, swim 25 with right arm, left arm at side...switch hands for second 25)
4x50 drill w/:30 rest (use ONE paddle, switch between hands, above head, during catch-up drill)
100 cool down
*2300 Total*

Wednesday, December 2

A:
600 w/fins (2x: 200 swim/100 kick)
5x150 w/fins @2:15 (50 swim/50 kick/50 swim)
6x50 @ :60 (swim 50 yards smooth...kick hard against wall until :60)
12x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
150 easy swim]
10x75 pull @ 1:10 (5: 3/5/7 breathing pattern; 5: free/back/free by 25)
200 cool down
*4300 Total*

B:
600 w/fins (2x: 200 swim/100 kick)
4x150 w/fins @ 2:40 (50 swim/50 kick/50 swim)
4x50 @ 1:05 (swim 50 yards smooth...kick hard against wall until 1:05)
8x25 @ :30 (1 easy, 1 strong with EXTRA hard kick)
100 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
100 easy swim]
8x75 pull @ 1:30 (4: 3/5/7 breathing pattern; 4: free/back/free by 25)
200 cool down
*3500 Total*

C:
600 w/fins (2x: 200 swim/100 kick)
3x150 w/fins w/ :30 rest (50 swim/50 kick/50 swim)
4x50 swim smooth...kick hard against wall for :20 seconds...start next 50 swim
6x25 w/:15 rest (1 easy, 1 strong with EXTRA hard kick)
50 easy
4 x [2 minute timed FAST swim...mark how far you got in 2 minutes
swim easy to next wall; 15 sec rest
25 ALL OUT SPRINT!
50 easy swim]
6x75 pull w/:20 rest (5: 3/5/7 breathing pattern)
100 cool down
*2600 Total*

Monday, November 30

A:
600 warm up (2x: 200 swim/50 kick/50 drill)
18x25 @ :30 (2 drill, 1 build)
9x50 @:50 (descend 1-3, 4-6, 7-9)
4x100 @ 1:30 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
500 FAST...FOR TIME!!!
100 easy
5x200 pull @ 2:45 smooth
10x75 pull @ 1:10 (3/5/7 breathing pattern)
200 cool down
*4500 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :30 (2 drill, 1 build)
6x50 @ :60 (descend 1-3, 4-6)
4x100 @ 2:00 (rotating 25...#1: first 25 FAST, remainder easy; #2: second 25 FAST, etc)
100 easy
400 FAST...FOR TIME!!!
100 easy
4x200 pull @ 3:30 smooth
4x75 pull @ 1:30 (3/5/7 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:20 sec rest (2 drill, 1 build)
4x50 w/:30 rest (descend 1-4)
100 easy
300 FAST...FOR TIME!!!
100 easy
3x200 pull smooth w/:30 rest
4x75 pull w/:20 rest (3/5/7 breathing pattern)
100 cool down
*2600 Total*