Friday, November 19

A:
600 warm up (200 free/100 IM, repeat)
6 x [50 kick @ 1:05
100 drill/swim @ 1:35]
10x75 @ 1:20 (odds: fly/back/breast, evens: back/breast/free)
4 x [50 fast @ :40
50 easy @ 1:10
100 fast @ 1:20
50 easy @ 1:10
150 fast @ 2:00
50 easy @ 1:10]
(swim sets 1 & 3, pull sets 2 & 4)
100 easy
12x25 @ :35 (3 breaths, 2 breaths, 1 breath 0 breath by 25)
200 cool down
*4600 Total*

B:
600 warm up (200 free/100 drill, repeat)
6 x [50 kick @ 1:20
50 drill @ 1:00]
6x75 @ 1:30 (free/non-free/free by 25)
3 x [50 fast @ :50
50 easy @ 1:30
100 fast @ 1:40
50 easy @ 1:30
150 fast @ 2:20
50 easy @ 1:30]
(swim sets 1 & 3, pull set 2)
100 easy
12x25 @ :45 (4 breaths, 3 breaths, 2 breaths, 1 breath by 25)
200 cool down
*3500 Total*

C:
400 warm up (150 free/50 drill, repeat)
4 x [50 kick w/:20 rest
50 drill w/:20 rest
4x75 w/:30 rest (free/non-free/free by 25)
4 x [50 fast w/:05 rest
50 easy w/:30 rest
100 fast w/:10 rest
50 easy w/:30 rest]
(swim sets 1 & 3, pull set 2 & 4)
12x25 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breath by 25)
100 cool down
*2500 Total*

Wednesday, November 17

A:
500 warm up with fins
8x75 kick w/fins @ 1:05
8x25 underwater kick @ :40
400 IM easy (drill/swim by 25)
10x100 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
20x50 swim (8 @ :50, 6 @ :45, 4 @ :40, 2 @ :35)
100 easy
600 pull (3/5 breathing pattern by 50)
200 cool down
*4700 Total*

B:
500 warm up with fins
6x75 kick w/fins @ 1:20
6x25 underwater kick @ :50
300 easy (drill/swim by 25)
10x75 swim (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy
10x50 swim (4 @ :60, 3 @ :55, 2 @ :50, 1 @ :45)
50 easy
400 pull (3/5 breathing pattern by 50)
200 cool down
*3400 Total*

C:
400 warm up with fins
6x75 kick w/fins w/:20 sec rest
6x25 underwater kick w/:40 sec rest
300 easy (drill/swim by 25)
10x50 swim (odds: easy, evens: FAST)
10x50 pull (3/5 breathing pattern by 25)
100 cool down
*2400 Total*

Monday, November 15

A:
10 minute choice warm up
8x75 @ 1:30 (kick/drill/swim by 25)
600 pull w/:30 sec rest
2x300 swim @ 4:15 (negative split @ 150 wall)
3x200 pull @ 3:00 (3/5/7/3 breathing pattern by 50)
4x150 swim @ 2:15 (descend 1-4)
6x100 IM @ 1:45
12x50 swim (odds: FAST @ :40, evens: smooth @:55)
200 cool down
*5000 Total (estimate)*

B:
10 minute choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
500 pull w/:45 sec rest
2x250 swim @ 4:30 (negative split @ 125 wall)
4x125 pull @ 2:30 (3/5/3/5/3 breathing pattern by 25)
5x100 swim @ 1:50 (descend 1-4)
10x50 swim @ 1:05 (free/non-free by 25)
200 cool down
*3800 Total (estimate)*

C:
10 minute choice warm up
4x75 w/:30 sec rest (kick/drill/swim by 25)
400 pull w/:60 sec rest
2x200 swim w/:30 sec rest (negative split @ 100 wall)
4x100 pull w/:30 sec rest (3/5/3/5 breathing pattern by 25)
8x50 swim w/:15 sec rest (descend 1-4, 5-8)
100 cool down
*2500 Total (estimate)*