Friday, December 24

**Long Course Meters**
- 12 Days of Xmas -

A:
12: 600 warm up 2x(200 swim/50 kick/50 drill)
11: 11x50 @ 1:10 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
10: 500 pull (100 free/50 back)
9: 3x150 pull @ 2:10 (make the interval)
8: 4x100 IM @ 2:00
7: 7x50 Swim Golf (lower stroke count & time each 50)
6: 300 kick (fast along blue lane rope sections)
5: 5x50 @ 1:05 (3/5/7/9/11 breathing pattern by 50)
4: 8x25 @ :30 (swim)
3: 3x50 @ 1:30 (all FAST!!!!)
2: 100 cool down
1: 50 more easy cool down
*3900 Total*

B:
600 warm up 2x(200 swim/50 kick/50 drill)
9x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
400 pull
3x100 pull @ 1:50 (make the interval)
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 @ 1:30 (3/5/7/9 breathing pattern by 50)
6x25 @ :40 (swim)
2x50 @ 1:30 (all FAST!!!!)
100 cool down
*2900 Total*

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 @ 1:20 (1: kick/swim, 2: drill/swim, 3:non-free/swim)
300 pull
6x50 Swim Golf (lower stroke count & time each 50)
300 kick w/fins (fast along blue lane rope sections)
4x50 w/:30 sec rest (3/5/7/9 breathing pattern by 50)
2x50 @ 2:00 (all FAST!!!!)
100 cool down
*2200 Total*

Wednesday, December 22

** Long Course Meters**

A:
700 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
600 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50
100 @ 1:40
150 @ 2:30
all swim]
200 cool down
*3800 Total*

B:
600 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (25 drill/25 swim)
4x50 @ 2:00 (25 ALL OUT FAST/25 recovery)
500 pull (3/5 breathing pattern by 50)
6x50 @ 1:15 (descend 1-3, 4-6)
3 x [50 @ :60
100 @ 2:00
all swim]
100 cool down
*3000 Total*

C:
500 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total

Tuesday, December 21

**Long Course Meters**

Warm-up: (Fins)
200 Swim/100 Kick
200 Choice Swim/100 Drill
Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50
Main Set:
4 x 150 Suicides (15 sec. rest between each)
-50 Kick (middle of pool and back)
-Drop Board 100 Swim (25 FAST/75 smooth)
50 Recovery
400 Broken
-4 x 100 Strong Effort with 5 sec. rest b/w each
50 Recovery
200 Broken
-4 x 50 Strong Effort w/ 5 sec. rest b/w each
50 Recovery
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle
Warm-Down:
100 Easy

Monday, December 20

**Long Course Meters**

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ 1:05
6x50 swim @ :55 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:10
300 pull @ 4:40
400 pull @ 6:10
extra :60 rest
400 swim @ 6:30
300 swim @ 4:50
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*4250 Total*

B:
600 warm up
6x50 kick @ 1:30
6x50 drill @ 1:20
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 pull @ 2:00
200 pull @ 3:45
300 pull @ 5:30
extra :30 rest
300 swim @ 5:30
200 swim @ 3:45
100 swim @ 2:00
50 easy recovery
4x50 @ 1:15 (25 free/25 non-free)
200 cool down
*3150 Total*

C:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*