Friday, February 5

A:
20x50 swim @ :50
20x25 @ :45 (swim fast & kick hard on wall until next 25)
10x75 w/fins @ 1:15 (25 underwater kick, 25 easy swim, 25 FAST swim)
5x200 pull @ 2:50 (3/5/7/9 breathing pattern by 50)
8x100 @ 1:45 (IM swim...rotate strokes: fly/bk/br/fr, bk/br/fr/fly, br/fr/fly/bk, etc)
200 cool down
*4200 Total*

B:
15x50 swim @ :60
20x25 @ :45 (swim fast & kick hard on wall until next 25)
8x75 w/fins @ 1:45 (25 underwater kick, 25 easy swim, 25 FAST swim)
5x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
8x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*3400 Total*

C:
12x50 swim w/:20 rest
12x25 w/:15 sec kick on wall between each 25
6x75 w/fins w/:30 sec rest (25 kick on back, 25 easy swim, 25 FAST swim)
5x100 pull w/:30 rest (3/5 breathing pattern by 50)
4x75 w/:30 sec (25 non-free, 25 free drill, 25 free swim)
200 cool down
*2300 Total*

Wednesday, February 3

A:
500 warm up
300 easy pull (buoy only)
200 kick easy
100 IM drill
24x25 @ :30 (2 drill, 1 fast swim)
4x200 pull @ 2:45
18x25 @ :35 (1 easy, 1 ALL OUT!)
4x150 pull @ 2:05
12x25 @ :40 (2x 3 breaths, 2 breaths, 1 breath, no breath FAST)
4x100 pull @ 1:25
6x25 @ :45 ALL FAST!!
200 cool down
*4500 Total*

B:
500 warm up
300 easy pull (buoy only)
200 kick easy
18x25 @ :40 (2 drill, 1 fast swim)
3x200 pull @ 3:30
12x25 @ :45 (1 easy, 1 ALL OUT!)
3x150 pull @ 2:45
8x25 @ :50 (2x 4 breaths, 3 breaths, 2 breath, 1 breath)
3x100 pull @ 1:55
4x25 @ :55 ALL FAST!!
200 cool down
*3600 Total*

C:
500 warm up
300 easy pull (buoy only)
200 kick easy
12x25 w/:20 sec rest (2 drill, 1 fast swim)
4x100 pull w/:40 sec rest
8x25 w/:20 sec rest (2 drill, 1 fast swim)
3x100 pull w/:40 sec rest
4x25 w/:20 sec rest (2 drill, 1 fast swim)
100 cool down
*2400 Total*

Monday, February 1

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x50 @ :50 (descend stroke count 1-4, 5-8, 9-12)
12x50 kick (3 @ 1:05, 3 @ 1:00, 3@ :55, 3@ :50)
50 easy
9x150 pull (3 @ 2:10, 3 @ 2:05, 3 @ 2:00)
8x25 @ :30 (drill, IM Order)
8x125 @ 2:15 (IM...double the freestyle)
200 cool down
*4900 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
9x50 kick (3 @ 1:20, 3 @ 1:15, 3@ 1:10)
50 easy
6x150 pull (3 @ 2:50, 3 @ 2:40)
8x25 @ :40 (descend 1-4, 5-8)
4x125 @ 2:15 (free swim)
200 cool down
*3600 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
8x50 w/:30 sec rest (descend stroke count 1-4, 5-8)
6x50 kick w/:30sec rest
4x150 pull w/:45 sec rest (3/5/3 breathing pattern by 50)
8x25 @ :50 (descend 1-4, 5-8)
2x125 w/:30 rest (free swim)
100 cool down
*2500 Total*