Wednesday, December 1

A:
200 swim/200 kick/200 pull/200 swim
4x200 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above)
10x50 @ :50 (25 Tarzan/25 swim)
3x200 @ 3:00 (Turn @ the "T")
4 x [4x25 Down & Outs
100 easy recovery]
400 IM (kick/drill by 25)
6x50 @ :60 (25 Fast IM order, 25 easy free)
200 cool down
*4400 Total*

B:
200 swim/200 kick/200 pull/200 swim
4x100 swim w/:30 sec rest (Draft Packs...see "Terms & Definitions" page above)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs
75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

C:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs (see "Terms & Definitions" page above)
50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*

Monday, November 29

A:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ :55
3x300 pull @ 4:10 (steady)
4x50 pull @ :45 (strong)
4x75 @ 1:30 (IM order, kick/drill/swim by 25)
3x300 @ 5:15 (fly/free/back/free/breast/free by 50)
4x75 @ 1:20 (back/breast/free)
8x25 @ :40 (3 breaths, 2 breaths, 1, 0 by 25)
3x300 swim @ 4:15 (descend 1-3)
200 cool down
*4600 Total*

B:
500 warm up w/fins (75 swim/25 kick)
4x50 pull @ 1:05
3x200 pull @ 3:45 (steady)
4x50 pull @ :55 (strong)
4x75 @ 1:45 (kick/drill/swim by 25)
3x200 @ 4:15 (2x: 75 free/25non free)
8x25 @ :45 (4 breaths, 3 breaths, 2, 1 by 25)
3x200 swim @ 4:00 (descend 1-3)
200 cool down
*3400 Total*

C:
400 warm up w/fins (75 swim/25 kick)
4x50 pull w/:15 sec rest
2x200 pull w/:30 rest (steady effort)
4x75 w/:30 sec rest (kick/drill/swim by 25)
4x75 w/:30 sec rest (50 free/25non free)
8x25 w/:30 sec rest (breathing every 7th stroke)
2x200 swim w/:30 sec rest (steady effort)
100 cool down
*2300 Total*

Sunday, November 28

**Long Course Meters**

A:
900 warm up (200 swim/50 kick/50 drill)
4x200 (100 free/100 IM) @ 3:45
700 pull (3/5/7 breathing pattern by 50)
4x150 swim @ 2:30 (descend 1-4)
500 kick w/fins (your choice of kick)
4x100 swim @ 1:45 (25 fast/25 easy x 2)
300 (50 kick/50 sailboat drill)
4x50 @ 1:05 (25 tarzan drill/25 swim)
100 cool down
*4500 Total*

B:
900 warm up (200 swim/50 kick/50 drill)
4x150 (100 free/50 non-free) @ 3:30
500 pull (3/5 breathing pattern by 50)
4x100 swim @ 2:00 (descend 1-4)
300 kick w/fins (your choice of kick)
4x50 swim @ 1:45 (25 fast/25 easy x 2)
200 (50 kick/50 sailboat drill)
4x50 @ 1:15 (25 tarzan drill/25 swim)
100 cool down
*3400 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
4x100 (50 free/50 non-free) w/:30 sec rest
400 pull (3/5 breathing pattern by 50)
4x100 swim w/:30 sec rest (descend 1-4)
300 kick w/fins (your choice of kick)
200 (50 kick/50 sailboat drill)
100 cool down
*2400 Total*