Friday, December 17

A:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:10 (50 kick/100 swim)
fins off
6x75 @ 1:05 (drill/swim/build by 25)
6x50 @ :50 (descend 1-3, 4-6)
50 easy
500 ALL OUT FOR TIME!
200 easy/recovery
6x50 @:60 (with kickboard: 25 kick/25 pull)
6x50 @ :55 (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
200 cool down
*4000 total*

B:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:30 (50 kick/100 swim)
fins off
4x75 @ 1:30 (drill/swim/build by 25)
4x50 @ 1:05 (descend 1-4)
50 easy
400 ALL OUT FOR TIME!
150 easy/recovery
4x50 @ 1:15 (with kickboard: 25 kick/25 pull)
4x50 @ 1:05 (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
200 cool down
*3100 total*

C:
fins on
600 warm up (100 swim/50 kick)
fins off
4x75 w/:30 sec rest (drill/swim/build by 25)
4x50 w/:20 sec rest (descend 1-4)
50 easy
300 ALL OUT FOR TIME!
100 easy/recovery
4x50 w/:15 rest (with kickboard: 25 kick/25 pull)
4x50 w/:15 rest (stick drill)
FUN RELAYS!
NTC Masters Swimming Holiday Party tomorrow!
100 cool down
*2300 total*

Thursday, December 16

Warm-up:
400 (100Free/100 Choice, other than Free)
100 Kick
300 Free IM (K/Dr/Sw by 25)
100 Free Drill
Main Set:
4-6 x 150s (on 2:30-3:00)
Alternate: odd #s- 50K/100 Free IM
even #s- 50K/100 Build
200 Easy Pull
5 x 100 Each 100 gets faster, and more rest, #5 is ALL OUT!
Example- #1 (on 1:25) #2 (on 1:30) #3 (on 1:35) #4 (on 1:40) #5 (on 1:45)
100 Easy Recovery
4 x 50 All FAST on 1:10-1:20
Warm-Down:
200 Pull

Wednesday, December 15

A:
500 warm up
6x75 @ 1:20 (25 kick/25 right arm only/25 left arm only)
300 IM (kick/drill/swim by 25)
12x50 swim (3 @ :50, 3 @ :45, 3 @ :40, 3 @ :35)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :55 w/paddles only (1 FAST!, 1 easy)
50 easy
300 IM (kick/drill/swim by 25)
12x50 @ :60 w/fins (25 kick underwater, 25 strong swim)
50 easy
4x25 ALL OUT RACE! w/easy 25 recovery between each sprint
200 cool down
*4100 Total*
B:
500 warm up
6x75 @ 1:45 (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
10x50 swim (3 @ :60, 3 @ :55, 3 @ :50, 3 @ :45)
50 easy
300 (50 free, 25 non-free)
8x50 @ 1:05 w/paddles only (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 @ 1:15 w/fins (25 kick underwater, 25 strong swim)
50 easy
200 cool down
*3400 Total*

C:
400 warm up
4x75 w/:30 sec rest (25 kick/25 right arm only/25 left arm only)
300 (50 free, 25 non-free)
8x50 w/:20 sec rest (1 FAST!, 1 easy)
50 easy
300 (50 free, 25 non-free)
6x50 w/:30 sec rest w/fins (25 kick underwater, 25 strong swim)
100 cool down
*2300 Total*

Tuesday, December 14

Warm-up:
200 Swim/ 200 Kick/ 200 Free IM/ 200 Free Drill
Drill Set:
6 x 75 on 1:10-1:30
-25 Free Drill/50 Free Build
6 x 100 on 1:50-2:10 (Paddles only)
-25 Scull (no kick)/75 Ascend (Start FAST, end easy)
Main Set:
6 x [50 Build (on :50-1:10)
75 Breathe every 3/5/7 (on 1:20-1:40)
100 Strong (on 1:30)]
-First 2 rounds Use Pull Buoy
-2nd 2 rounds Use Fins
-3rd 2 rounds Swim
8 x 25 (on :30-:45)
-Alt 1 Drill/1 choice other than free
Warm-Down:
150 easy

Monday, December 13

A:
400 swim
300 pull
200 kick
100 drill
10x50 @ :50 (1 w/stick, 1 swim)
400 pull @ 5:20
300 pull @ 4:00
200 pull @ 2:40
100 pull @ 1:20
6x75 @ 1:05 (3/5/7 breathing pattern)
400 swim w/fins @ 5:20 (kick every 4th 25)
300 swim w/fins @ 4:00 (kick every 4th 25)
200 swim w/fins @ 2:40 (kick every 4th 25)
100 swim w/fins @ 1:20 (kick every 4th 25)
20x25 (2: underwater recovery w/arms @ :40, 2: swim build @ :30)
200 cool down
*4700 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ :60 (1 w/stick, 1 swim)
300 pull w/:20 sec rest
200 pull w/:20 sec rest
100 pull w/:20 sec rest
6x75 @ 1:20 (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
200 swim w/fins w/:20 sec rest (kick every 4th 25)
100 swim w/fins w/:20 sec rest (kick every 4th 25)
16x25 (2: underwater recovery w/arms @ :45, 2: swim build @ :45)
200 cool down
*3800 Total*

C:
400 swim
300 pull
200 kick
100 drill
6x50 w/:20 rest (1 w/stick, 1 swim)
300 pull w/:20 sec rest
6x75 w/:20 rest (3/5/7 breathing pattern)
300 swim w/fins w/:20 sec rest (kick every 4th 25)
100 cool down
*2500 Total*