Wednesday, January 6

A:
400 swim with fins
300 kick with fins
200 swim
100 kick
10x100 free @ 1:30 (25 SPRINT,75 steady)
10x75 @ 1:15 broken: (25 catch-up/stick drill, 25 easy swim, rest :10, 25 SPRINT)
10x50 @ :55 (odds: fly/back; evens: breast/free)
5x200 @ 3:15 (fly/free/bk/free/br/free/free/free by 25)
14x25 @ :30 (1 hard, 1ez, 2 hard, 1ez, 3 hard, 1ez, 4 hard, 1ez)
200 cool down
*4800 Total*

B:
400 swim with fins
300 kick with fins
200 swim
100 kick
8x100 free @ 2:00 (25 SPRINT,75 steady)
8x75 @ 1:45 broken: (25 stick drill, 25 easy swim, rest :10, 25 SPRINT)
8x50 @1 :15 (25 non-free, 25 free)
3x200 @ 4:00 pull
200 cool down
*3600 Total*

C:
400 swim with fins
300 kick with fins
200 swim
100 kick
6x100 free w/:30 sec rest (25 SPRINT,75 steady)
6x75 w/:30 sec rest (25 stick drill, 25 easy swim, rest :10, 25 SPRINT)
6x50 w/:20 rest (25 non-free, 25 free)
100 cool down
*2450 Total*

Monday, January 4

**Long Course Meters**

A:
600 choice warm up
12x50 (4x: 1 kick @ 1:10, 1 drill @ 1:05, 1 swim @ 1:00)
10x150 pull (5@ 2:20, 5@ 2:15)
50 easy recovery
10x100 swim (5 @ 1:40, 5 @ 1:35)
50 easy recovery
10x50 @ :60 (breathing every 5, work on distance-per-stroke)
200 cool down
*4500 Total*

B:
500 choice warm up
12x50 (4x: 1 kick @ 1:15, 1 drill @ 1:10, 1 swim @ 1:05)
8x150 pull (4@ 3:00, 4@ 2:50)
50 easy recovery
8x100 swim (4 @ 2:00, 4 @ 1:50)
50 easy recovery
8x50 @ 1:10 (breathing every 5, work on distance-per-stroke)
200 cool down
*3800 Total*

C:
500 choice warm up
6x50 w/:30 sec rest (2x: 1 kick, 1 drill, 1 swim)
10x100 smooth w/:30 sec rest (odds: pull, evens: swim)
10x50 w/:30 sec rest (odds: easy, evens: strong effort)
200 cool down
*2500 Total*