Friday, September 24

A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 @ :55 (build to FAST!)
6 x [150 swim FAST @ 2:15
50 easy @ 1:15]
400 pull @ 6:20, 300 pull @ 4:45, 200 pull @ 3:10, 100 pull @ 1:35
10x50 shooters w/ fins @ 1:15 (try to kick 25 meters underwater w/no breath!)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:05
6x50 @ 1:05 (build to FAST!)
4 x [150 swim FAST @ 3:00
50 easy @ 1:30]
400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00
8x50 shooters w/ fins @ 1:30 (try to kick 25 meters underwater w/no breath!)
100 cool down
*3500 Total*

C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 w/:30 sec rest (build to FAST!)
4 x [100 swim FAST w/:10 sec rest
50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest
6x50 shooters w/ fins w/:30 sec rest (try to kick 25 meters underwater w/no breath!)
100 cool down
*2300 Total*

Wednesday, September 22

A:
500 choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:15
75 recovery @ 1:15]
6x50 @ :55 (non-free/free by 25)
5 x [75 FAST @ :55
50 recovery @ :55]
6x50 @ :55 (non-free/free by 25)
5 x [50 FAST @ :40
25 recovery @ :40]
200 cool down
*4100 Total*

B:
500 choice warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3, 4-6, etc)
5 x [100 FAST @ 1:40
50 recovery @ 1:20]
6x50 @ 1:10 (non-free/free by 25)
5 x [50 FAST @ :50
25 recovery @ :50]
6x50 @ 1:10 (non-free/free by 25)
100 cool down
*3200 Total*

C:
400 choice warm up
8x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:20 sec rest (descend 1-3, 4-6, etc)
5 x [50 FAST w/:5 sec rest
50 recovery w/:45 sec rest]
8x50 w/:20 sec rest (non-free/free by 25)
100 cool down
*2300 Total*

Monday, September 20

A:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
16x50 @ :55 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull @ 2:50
3 x [4x50 kick/drill @ :60 IM order
3x100 IM @ 1:45]
200 cool down
*4900 Total*

B:
3x400 snake warm up (1: swim, 2: kick/swim by 25, 3: drill/swim by 25)
16x50 @ 1:05 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull @ 2:50
4x50 @ :60 drill/swim by 25
3x100 @ 2:00 non-free/free by 25
100 cool down
*3500 Total*

C:
2x400 snake warm up (1: swim, 2: kick/swim by 25)
16x25 w/:20 sec rest (5 breaths, 4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*