Friday, January 29

A:
10 minute choice warm up
8 minute kick (:35 easy, :25 hard, repeat)
8x50 @ :60 (drill/swim, IM order)
4 x [50 @ :60 (IM order)
100 @ 1:45 IM
150 @ 2:15 freestyle pull]
6x25@ :30 (build each 25)
4 x [50 @ :45
100 @ 1:25
150 @ 2:05 (all freestyle swim)]
8x50 @ :55 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*4500 Total (estimate)*

B:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6x50 @ 1:10 (drill/swim)
5 x [50 @ :60
100 @ 2:00
150 @ 3:00 (alternate complete cycles of pull & swim)]
8x50 @ 1:05 (breathing pattern: 5/5)
300 cool down (50 kick/50 swim)
*3400 Total (estimate)*

C:
10 minute choice warm up
8 minute kick (:40 easy, :20 hard, repeat)
6x50 w/:20 sec rest (drill/swim)
4 x [50, 100, 150] all w/:30 sec rest (alternate complete cycles of pull & swim)
6x50 w/:30 sec rest (breathing pattern: 3/5 by 25y)
300 cool down (50 kick/50 swim)
*2800 Total (estimate)*

Wednesday, January 27

A:
500 choice warm up
12x50 @ :60 (odds: kick/swim, evens: drill/swim)
6x75 @ 1:20 (50 distance per stroke, 10 sec rest, 25 sprint)
6x100 @ 1:25 (swim, make interval)
5x100 @ 1:30 (swim a bit faster)
4x100 @ 1:40 (swim a bit faster)
3x100 @ 1:50 (swim fast)
50 easy
2x100 @ 2:00 (swim FAST)
50 easy
1x100 ALL OUT (from a dive, if possible)
100 easy
12x25 @ :40 3x(#1: 3 breaths, #2: 2 breaths, #3: 1 breath, #4: no breath)
200 cool down
*4000 Total*

B:
500 choice warm up
10x50 @ 1:10 (odds: kick/swim, evens: drill/swim)
4x75 @ 1:45 (50 distance per stroke, 10 sec rest, 25 sprint)
5x100 @ 1:50 (swim, make interval)
4x100 @ 2:00 (swim a bit faster)
3x100 @ 2:15 (swim fast)
50 easy
2x100 @ 2:30 (swim FAST)
50 easy
1x100 ALL OUT (from a dive, if possible)
100 easy
8x25 @ :45 2x(#1: 4 breaths, #2: 3 breaths, #3: 2 breath, #4: 1 breath)
200 cool down
*3400 Total*

C:
400 choice warm up
8x50 w/:30 sec rest (odds: kick/swim, evens: drill/swim)
4x75 w/:45 sec rest (50 distance per stroke, 10 sec rest, 25 sprint)
4x100 w/:20 sec rest (pull)
3x100 w/:30 (swim )
2x100 w/:40 (pull)
1x100 (fast swim)
8x25 @ :60 2x(#1: 4 breaths, #2: 3 breaths, #3: 2 breath, #4: 1 breath)
200 cool down
*2500 Total*

Monday, January 25

A:
900 warm up (3x200 swim/50 kick/50 drill)
6x50 swim @ :50 (descend 1-3, 4-6)
2 x [100 @ 1:30
200 @ 2:45
300 @ 4:00]
6x50 pull @ :50 (descend 1-3, 4-6)
2 x [100 @ 1:30
200 @ 2:45
300 @ 4:00]
6x50 swim w/fins @ :50 (descend 1-3, 4-6)
2 x [50 @ :45
100 @ 1:15
150 @ 1:45]
200 cool down
*5000 Total*

B:
600 warm up (2x200 swim/50 kick/50 drill)
6x50 swim @ :60 (descend 1-3, 4-6)
2 x [100 @ 1:45
200 @ 3:15
300 @ 4:45]
6x50 pull @ :60 (descend 1-3, 4-6)
1 x [100 @ 1:45
200 @ 3:15
300 @ 4:45]
6x50 swim w/fins @ :50 (descend 1-3, 4-6)
1 x [50 @ :45
100 @ 1:30
150 @ 2:15]
200 cool down
*3800 Total*

C:
300 warm up (200 swim/50 kick/50 drill)
6x50 swim w/:30 sec rest (descend 1-3, 4-6)
swim: 100, 200, 300 w/:60 sec rest between
6x50 pull w/:30 sec rest (descend 1-3, 4-6)
pull: 100, 200, 300 w/:60 sec rest between
6x50 swim w/fins w/:30 sec rest (descend 1-3, 4-6)
swim w/fins: 50, 100, 150 w/:60 sec rest between
100 cool down
*2800 Total*