Friday, February 12

A:
500 warm up
12x50 @ :55 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
8x50 @ 1:05 (kick...1 easy, 1 FAST)
50 easy recovery
2x50 swim @ :55
400 pull @ 5:40
4x50 swim @ :50
300 pull @ 4:15
6x50 swim @ :45
200 pull @ 2:50
8x50 swim @ :40
100 pull @ 1:25
20x25 @ :30 (5 each stroke, IM order, 2 drill, 3 swim)
Australian Relays!
200 cool down
*4300 Total (estimate)*

B:
500 warm up
12x50 @ 1:05 (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
8x50 w/fins @ 1:05 (kick...1 easy, 1 FAST)
50 easy recovery
2x50 swim @ 1:00
300 pull w/:30 rest
4x50 swim @ :55
200 pull w/:30 rest
6x50 swim @ :50
100 pull w/:30 rest
15x25 @ :40 (3 x 2 drill, 1 non-free, 2 build)
200 cool down
*3300 Total (estimate)*


C:
500 warm up
8x50 w/:20 rest (drill/swim by 25...drills: head up, catch up, fingertip drag, fist drill)
6x50 w/fins w/:30 rest (all kick...1 easy, 1 FAST)
50 easy recovery
3 x [3x50 swim w/:15 rest
200 pull w/:30 rest]
200 cool down
*2400 Total (estimate)*

Wednesday, February 10

A:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
8x100 @ 1:50 (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
6x150 pull @ 2:05 (3/5/7 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
4x200 @ 3:05 (IM/Free by 25)
100 Free Swim ALL OUT!
100 easy recovery
10x50 @ :60 Swim GOLF (lower total of strokes and time)
200 cool down
*4800 Total (estimate)*

B:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
6x100 @ 2:20 (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
4x150 pull @ 2:50 (3/5/7 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
3x200 w/:30 sec rest (non-Free/Free by 25)
100 Free Swim ALL OUT!
200 cool down
*3300 Total (estimate)*

C:
10 minute warm up
100 Free Swim ALL OUT!
100 easy recovery
4x100 w/:30 rest (50 kick, 25 drill, 25 swim/build)
100 Free Swim ALL OUT!
100 easy recovery
4x100 pull w/:30 sec rest (3/5 breathing pattern by 50)
100 Free Swim ALL OUT!
100 easy recovery
4x100 w/:30 sec rest (non-Free/Free by 25)
200 cool down
*2400 Total (estimate)*

Monday, February 8

A:
600 warm up
15x50 3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50)
3 x [400 pull @ 5:20
4x100 swim @ 1:25
:30 sec extra rest]
50 easy
20x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez, 5 fast/1ez...fast @ :45, easy @ :60)
200 cool down
*5000 Total*

B:
500 warm up
15x50 3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :60)
3 x [300 pull @ 5:15
3x100 swim @ 1:45
:30 sec extra rest]
50 easy
14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...fast @ :50, easy @ 1:20)
200 cool down
*4000 Total*

C:
400 warm up
10x50 w/:20 sec rest 2x(2 kick, 2 drill, 1 swim)
3 x [200 pull w/:30 sec rest
2x100 swim w/:15 sec rest
:30 sec extra rest]
14x50 (1 fast/1 easy, 2 fast/1easy, 3 fast/1ez, 4 fast/1ez...all w/:20-:30 sec rest)
200 cool down
*3000 Total*