Friday, December 11

A:
500 choice warm up
12x50 (3: kick @ :60, 3: drill @ :50, repeat)
6x25 @ :30 drill (finger tip drag drill)
6x75 @ 1:10 swim (descend 1-3, 4-6)
6x25 @ :40 drill (single arm drill)
6x75 @ 1:20 swim (all strong)
6x25 @ :30 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL FAST)
6x25 @ :30 pull (smooth)
6x75 @ 1:05 pull (strong)
6x25 @ :30 pull (breathing every 5)
6x75 @ 1:00 pull (strong)
200 cool down
*4300 Total*

B:
500 choice warm up
6x50 (3: kick @ 1:15, 3: drill @ 1:05)
6x25 @ :40 drill (finger tip drag drill)
6x75 @ 1:20 swim (descend 1-3, 4-6)
6x25 @ :45 drill (single arm drill)
6x75 @ 1:30 swim (all strong)
6x25 @ :40 drill (catch up/stick drill)
6x75 @ 2:00 swim (ALL FAST)
6x25 @ :40 pull (smooth)
6x75 @ 1:20 pull (strong)
200 cool down
*3400 Total*

C:
400 choice warm up
6x50 (3: kick, 3: drill w/:20 sec rest)
6x25 @ :50 drill (finger tip drag drill)
6x75 w/:30 sec rest (swim descend 1-3, 4-6)
6x25 @ :50 drill (single arm drill)
6x75 w/:45 rest (swim all FAST)
6x25 @ :45 pull (smooth)
6x75 w/:30 rest (pull)
100 cool down
*2600 Total*

Wednesday, December 9

A:
500 choice warm up
24x25 @ :40 (2 kick, 2 drill, 2 swim...IM order)
6x100 IM swim @ 1:45
12x25 @ :30 (2 drill, 1 build)
12x75 @ 1:30 4x(1 easy free, 1 smooth IM, 1 FAST Free)
6x100 free pull @ 1:30
12x50 pull @ :50 (descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
18x25 @ :40 (2 kick, 2 drill, 2 swim)
5x100 free swim @ 1:45
12x25 @ :40 (2 drill, 1 build)
12x75 @ 1:45 4x(1 easy free, 1 drill, 1 FAST Free)
5x100 free pull @ 2:00
200 cool down
*3300 Total*

C:
500 choice warm up
18x25 @ :50 (2 kick, 2 drill, 2 swim)
5x100 free swim w/:30 sec rest
12x25 @ :45 (2 drill, 1 build)
6x75 w/:30 rest 2x(1 easy free, 1 drill, 1 FAST Free)
4x100 free pull @ 2:00
100 cool down
*2300 Total*

Monday, December 7

A:
900 warm up 3x(200 swim/50 kick/50 drill)
8x50 pull @ :50
5x300 pull strong @ 4:00
12x25 @ :30 (2 drill, 1 build)
10x150 w/fins @ 2:00 (50 kick, 100 swim)
12x25 @ :40 3x(#1: 3 breaths only; #2: 2 breaths only; #3: 1 breath; #4: 0 breaths)
200 cool down
*5100 Total*

B:
900 warm up 3x(200 swim/50 kick/50 drill)
6x50 pull @ :60
4x300 pull strong @ 5:30
12x25 @ :40 (2 drill, 1 build)
6x150 w/fins @ 2:30 (50 kick, 100 swim)
8x25 @ :40 3x(#1: 4 breaths only; #2: 3 breaths only; #3: 2 breath; #4: 1 breaths)
200 cool down
*4100 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 pull w/:20 sec rest
3x300 pull strong w/:60 rest
6x25 @ :50 (2 drill, 1 build)
4x150 w/fins w/:45 rest (50 kick, 100 swim)
100 cool down
*2600 Total*