Friday, January 15

A:
500 choice warm up
6x50 @ 1:00 (2x: 1kick, 1drill, 1 swim)
6x50 @ :55 (2x: 3/5/7 breathing pattern by 50)
6x50 @ :50 (descend stroke count 1-3, 4-6)
6x50 @ :50 (descend time 1-3, 4-6)
10 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
5x200 broken (100 pull @ 1:30, 50 strong swim @ :60, 50 ALL OUT w/extra hard KICK @ :60)
100 easy
10 minute kick (3x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
8x50 @ :60 (25 sailboat drill w/board, 25 easy kick)
200 cool down
*4400-ish Total*

B:
500 choice warm up
6x50 @ 1:15 (2x: 1kick, 1drill, 1 swim)
6x50 @ 1:10 (2x: 3/5/7 breathing pattern by 50)
6x50 @ 1:05 (descend stroke count 1-3, 4-6)
6x50 @ 1:00 (descend time 1-3, 4-6)
8 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
4x200 broken (100 pull @ 2:00, 50 strong swim @ 1:10, 50 ALL OUT w/extra hard KICK @ 1:10)
100 easy
7 minute kick (2x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
6x50 @ :60 (25 sailboat drill w/board, 25 easy kick)
100 cool down
*3700-ish Total*

C:
400 choice warm up
6x50 w/:15 (2x: 1kick, 1drill, 1 swim)
6x50 w/:15 (2x: 3/5/7 breathing pattern by 50)
6x50 w/:15 (descend stroke count 1-3, 4-6)
5 x partner 50s (start in middle of pool, one person vertical kick, other person swims 50y, switch)
3x200 broken (100 pull w/:20, 50 strong swim w/:20, 50 ALL OUT w/extra hard KICK w/:30)
50 easy
6 minute kick (2x: :60 easy, :20 hard, :20 easy, :15 hard, :15 easy, :10 hard, :10 easy, :5 hard, :5 easy)
4x50 w/:30 sec rest (25 sailboat drill w/board, 25 easy kick)
100 cool down
*2800-ish Total*

Wednesday, January 13

A:
900 warm up (3x: 200 swim, 50 kick. 50 drill)
10x75 @ 1:10 (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
9x50 @ :55 (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
8x75 @ 1:30 (kick/drill/swim by 25; IM order)
1x100 IM ALL OUT FAST!
100 easy
7x100 pull @ 1:25
200 cool down
*4500 Total*

B:
900 warm up (3x: 200 swim, 50 kick. 50 drill)
8x75 @ 1:30 (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
6x50 @ 1:10 (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
4x75 @ 1:30 (kick/drill/swim by 25)
5x100 pull @ 1:25
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim, 50 kick. 50 drill)
6x75 w/:30 sec rest (25 FAST, 50 easy)
100 easy (get ready for next part!)
1x200 ALL OUT FAST!
100 easy
6x50 w/:30 sec rest (3/5/7 breathing pattern by 50)
2x50 ALL OUT FAST! (w/100 easy after each 50)
5x100 pull w/:25 sec rest
100 cool down
*2600 Total*

Monday, January 11

A:
600 choice warm up
20x50 (4 swim @ :50, 4 kick @ 1:00, 4 swim, 4 drill @ :55, 4 swim)
3x300 pull @ 4:15 (3/5/7 breathing pattern by 50)
5x200 free swim @ 3:00 (descend 1-5! FAST on the last one!)
50 easy recovery
10x100 (odds: free @ 1:30, evens: IM @ 1:45)
200 cool down
*4750 Total*

B:
500 choice warm up
16x50 (4 kick @ 1:15, 4 swim @ 1:00, 4 drill @ 1:05, 4 swim @ 1:00)
3x300 pull w/:30 sec rest (3/5/7 breathing pattern by 50)
4x200 free swim @ 4:00 (descend 1-4! FAST on the last one!)
50 easy recovery
6x100 (25 drill, 75 stroke focus)
200 cool down
*3850 Total*

C:
400 choice warm up
12x50 w/:20 sec rest (4 kick, 4 drill, 4 swim)
3x200 pull w/:30 sec rest (3/5 breathing pattern by 50)
5x100 free swim w/:45 sec rest (descend 1-5! FAST on the last one!)
50 easy recovery
3x100 (25 drill, 75 stroke focus)
100 cool down
*2550 Total*