Friday, December 10

A:
500 warm up
8x75 @ 1:20 (25 kick/25 drill/25 swim...IM order)
3 x [2x200 pull @ 2:50
3x100 IM @ 1:45]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (25 kick/25 drill/25 swim)
3 x [1x200 pull @ 3:45
3x100 swim @ 1:50]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 rest (25 kick/25 drill/25 swim)
3 x [1x100 pull w/:20 rest
2x100 swim w/:15 rest]
50 easy
4x25 w/:30 rest (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 w/:20 rest (1 easy, 1 medium, 1 FAST!)
9x25 w/:20 rest (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*2500 Total*

Wednesday, December 8

A:
500 warm up
8x75 @ 1:20 (kick/drill/build)
10x100 pull @ 1:25 (steady)
50 easy
8 x [50 swim easy @ :60
50 strong build @ :50
2x25 SPRINT! @ :30
*bonus 1 minute rest after 4 rounds]
4x100 @ 1:40 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*4000 Total*

B:
500 warm up
6x75 @ 1:40 (kick/drill/build)
8x100 pull @ 1:50 (steady)
50 easy
6 x [50 swim easy @ 1:10
50 strong build @ :60
2x25 SPRINT! @ :40
*bonus 1 minute rest after 3 rounds]
3x100 @ 2:00 (free/non-free by 25)
1x100 ALL OUT FOR TIME!
200 cool down
*3300 Total*

C:
400 warm up
4x75 w/:20 sec rest (kick/drill/build)
5x100 pull w/:15 sec rest (steady)
50 easy
4 x [50 swim easy w/:30 rest
50 strong build w/:20 rest
2x25 SPRINT! w/:30 rest
*bonus 1 minute rest after 2 rounds]
3x100 w/:20 sec rest (free/non-free by 25)
1x75 ALL OUT FOR TIME!
100 cool down
*2300 Total*

Monday, December 6

A:
500 warm up
8x50 @ :60 (kick/drill, IM order)
4x300 @ 4:30 (100 free/100 IM/100 free)
12x25 @ :30 4x:(2 drill, 1 build to FAST!)
3x300 swim @ 4:15 (100 easy/100 medium/100 FAST!)
4x75 @ 1:05 pull (3/5/7 breathing pattern by 25)
3x300 pull @ 4:00 (make the interval!)
200 cool down
*4700 Total*

B:
500 warm up
6x50 @ 1:10 (kick/drill)
4x250 @ 4:30 (100 free/50 non-free/100 free)
12x25 @ :40 4x:(2 drill, 1 build to FAST!)
3x200 swim @ 3:45 (50 easy/50 medium/50 strong/50 FAST!)
8x75 @ 1:20 pull (3/5/3 breathing pattern by 25)
200 cool down
*3500 Total*

C:
400 warm up
6x50 w/:20 sec rest (kick/drill)
4x200 w/:30 sec rest (150 free/50 non-free)
12x25 w/:15 sec rest 4x:(2 drill, 1 build to FAST!)
3x200 pull w/:30 sec rest (50 easy/50 medium/50 strong/50 FAST!)
100 cool down
*2400 Total*