Friday, January 7

*Long Course Meters*

A:
500 warm up
400 IM (kick/drill/swim/free by 25)
4x100 IM @ 2:00
8x50 @ :55 (freestyle, build to FAST!)
6x100 @ 1:45
5x100 @ 1:40
extra :20 rest
4x100 @ 1:35
extra :20 rest
3x100 @ 1:30
extra :30 rest
2x100 @ 1:25
extra :40 rest
1x100 FAST (try for under 1:20!!)
100 easy recovery
8x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00)
100 cool down
*4400 Total*

B:
500 warm up
400 free (kick/swim/drill/swim by 25)
8x50 @ 1:10 (freestyle, build to FAST!)
5x100 @ 2:15
extra :20 rest
4x100 @ 2:05
extra :20 rest
3x100 @ 2:00
extra :30 rest
2x100 @ 1:55
extra :40 rest
1x100 FAST (try for under 1:50!!)
100 easy recovery
6x50 w/board (odds: kick @ 1:15, evens: pull @ 1:00)
100 cool down
*3300 Total*

C:
500 warm up
400 free (kick/swim/drill/swim by 25)
8x50 w/:30 sec rest (freestyle, build to FAST!)
8x100 w/:30 rest (2 swim, 2 pull, repeat)
6x50 w/board w/:20 sec rest(odds: kick, evens: pull)
100 cool down
*2500 Total*

Thursday, January 6

*Long Course*
Warm-up: Fins
300 (100swim/100kick/100drill)
200 Choice (non-free)
100 Kick
Drill Set:
6 x 50 (on :55-1:10)
-Build each 50
4 x 100 (on 2:00-2:20)
-25 non-free/75 free swim good form
4 x 50 (on :55-1:10)
-descend 50s 1-4
Main Set:
6 x 100
-25 Drill/25 Build/25 Kick/25 Swim Build
2 x [150 pull w/ kick board (15 sec. rest) 2 x 50 Strong Kick (10 sec rest)]
Warm-down:
100 easy

Wednesday, January 5

A:
600 warm up with fins (100 swim/50 kick)
8x25 @ :30 (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 @ :30 (2 drill, 1 build to fast)
9x100 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30)
100 easy recovery
10x75 @ 1:10 pull (breathing every 5)
2x400 draft groups w/:30 sec rest between 400s (rotate leader every 100y/m)
10x25 SPRINT! @ :50 (all your choice of stroke)
200 cool down
*4500 Total*

B:
600 warm up with fins (100 swim/50 kick)
8x25 @ :45 (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 @ :40 (2 drill, 1 build to fast)
9x75 swim 3x(1 easy @ 1:30, 1 medium @ 1:30, 1 FAST!!!! @ 2:30)
75 easy recovery
8x50 @ 1:00 pull (breathing every 5)
3x150 draft groups w/:30 sec rest between 150s (rotate leader every 50y/m)
6x25 SPRINT! @ :60 (all your choice of stroke)
200 cool down
*3400 Total*

C:
600 warm up with fins (100 swim/50 kick)
8x25 w/:30 sec rest (underwater kick w/fins)
8 minute kick (no fins) (:60 easy, :30 fast, :30 easy, :20 fast, repeat)
12x25 w/:20 sec rest (2 drill, 1 build to fast)
9x50 swim 3x(1 easy w/:30, 1 medium w/:30, 1 FAST!!!! w/:60 rest)
50 easy recovery
8x50 w/:15 sec rest, pull (breathing every 5)
100 cool down
*2500 Total*

Tuesday, January 4

Warm Up:
150 Swim/50 Kick/150 Drill/50 Kick
Drill Set:
4 x 75 (on 1:15-1:30)
-25 Kick/25 Fist Drill/25 Swim
4 x 75 (on 1:15-1:30)
-25 Single Arm Drill/50 Build
6 x 50 Kick (on 1-1:15)
Main Set:
4-6 x 125 (on 2:00-2:20)
-25 Kick/100 Swim Build
200 Ascend (Start fast end easy)
4-6 x 75 (on 1:15-1:40)
-25 Kick/50 Swim Build
100 Ascend (Start FAST end easy)
Cool-down: 150-200

Monday, January 3

A:
400 swim
300 pull
200 kick
100 IM drill
8x100 swim (4 @ 1:40, 4 1:30)
8x100 IM (4 @ 1:50, 4 @ 1:40)
8x100 pull (4 @ 1:25, 4 @ 1:20)
50 easy
8x100 swim w/fins (4 @ 1:20, 4 @ 1:10)
50 easy
450 smooth 3x(50 back swim, 50 breast kick, 50 free swim)
100 cool down
*4800 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 swim (4 @ 2:00, 4 1:50)
8x100 pull (4 @ 1:55, 4 @ 1:45)
50 easy
8x100 swim w/fins (4 @ 1:45, 4 @ 1:40)
50 easy
300 smooth 3x(50 non-free, 50 free)
100 cool down
*3900 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 swim w/:20 sec rest
5x100 pull w/:20 sec rest
50 easy
5x100 swim w/fins w/:20 sec rest
100 cool down
*2650 Total*