Friday, December 31

A:
500 warm up
4x50 @ :55 (25 right arm, 25 left arm)
4x50 @ :50 (25 catch up, 25 fingertip drag)
4x50 @ :60 (25 Tarzan, 25 6-3-6 drill)
4x50 @ :60 (25 fist drill, 25 underwater recovery)
8x25 @ :30 (IM order, all drill)
6x225 @ 3:30 (75 free, 75 IM, 75 free)
50 easy
200 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
400 Drafting (swim w/2-3 other people, rotate leader after each 100)
100 easy
6x100 pull @ 1:30 (3/5, 3/7, 3/9 breathing pattern by 50)
200 cool down
*4500 Total*

B:
500 warm up
4x50 @ 1:05 (25 right arm, 25 left arm)
4x50 @ 1:05 (25 catch up, 25 fingertip drag)
4x50 @ 1:10 (25 Tarzan, 25 6-3-6 drill)
4x50 @ 1:10 (25 fist drill, 25 underwater recovery)
6x150 @ 3:15 (50 free, 50 non-free, 50 free)
50 easy
150 Sprint! (broken into: 12.5 12.5, 25, repeat 4x, w/:20 sec rest)
100 easy
6x75 pull @ 1:30 (3/5/7 breathing pattern by 25)
200 cool down
*3200 Total*

C:
400 warm up
4x50 w/:15 sec rest (25 right arm, 25 left arm)
4x50 w/:15 sec rest (25 catch up, 25 fingertip drag)
4x50 w/:15 sec rest (25 Tarzan, 25 6-3-6 drill)
4x50 w/:15 sec rest (25 fist drill, 25 underwater recovery)
6x100 w/:40 sec rest (75 free, 25 non-free)
100 easy
6x75 pull w/:30 rest (3/5/7 breathing pattern by 25)
100 cool down
*2400 Total*

HAPPY NEW YEAR!!!!

Thursday, December 30

Warm-up:
4 x 200 (15 sec rest b/w each)
#1 Swim #2 Kick #3 Drill #4 Free IM
16 x 25 (on 40-50 sec)
-Build 1-4 Drill 5-8 Build 9-12 FAST 13-16
5 x 50 (on :50-1:05)
-Free Build 1-5…#5 FAST!!
10 x 25 (on :40-50 sec)
-Descend Stroke Count 1-5/6-10
5 x 50 Kick (on :55-1:10)
-Build 1-5…#5 FAST!!
Main Set:
3-5 x [100 FAST!/ 50 easy/ 50 FAST!/ 50 easy]
200 Warm-down

Total: 2,900-3,400 yds

Wednesday, December 29

A:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:15 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ :60 w/fins (25 underwater kick, 25 easy swim)
400 w/fins (50 dolphin kick on back, 50 easy swim)
50 easy NO fins
5 x [100 pull @ 1:30 (smooth)
50 swim @ :50 (build)
50 FAST! @ 1:10 (race!]
50 easy recovery
300 no fins (50 dolphin kick, 50 easy swim)
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*4100 Total*

B:
600 warm up (2x: 200 swim/100 kick)
6x75 @ 1:30 (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
8x50 @ 1:10 w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
5 x [100 pull @ 1:45 (smooth)
50 swim @ :60 (build)
50 FAST! @ 1:15 (race!]
50 easy recovery
5x100 @ 1:40 (50 w/ stick, 50 swim DPS)
8x25 @ :45 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
200 cool down
*3400 Total*

C:
600 warm up (2x: 200 swim/100 kick)
6x75 w/:30 sec rest (2 w/first 25 Fast, 2 w/2nd 25 fast, 2 w/third 25 fast)
6x50 w/:20 sec rest w/fins (25 underwater kick, 25 easy swim)
50 easy NO fins
3 x [100 pull w/:15 (smooth)
50 swim w/:15 (build)
50 FAST! w/:30 rest (race!]
50 easy recovery
3x100 w/:20 sec rest (50 w/ stick, 50 swim DPS)
8x25 @ :60 (SPRINT as far as you can with no breath! then swim remainder of 25 easy)
100 cool down
*2600 Total*

Tuesday, December 28

500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :55
8x25 @ :30 (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45]
50 easy recovery
8x25 @ :30 pull (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45
all pull]
50 easy recovery
300 IM (25 kick/25 drill/25 swim)
3x100 IM @ 1:45 or 50 non-free/50 free @ 2:00
100 cool down
*3500 Total*