Thursday, January 20

1/20/11
**Long Course**

Warm-up:
4 x 150 (15 sec rest)
    Odd #s Choice Swim
    Even #s 50 Kick/50 Drill/50 Swim

8 x 50 (on 1:05-1:30)
    #1 Kick                #3 Swim
    #2 Shark Drill       #4 Build
      Repeat 1-4

Main Set:
Flip Turn Practice
6 x 50 (15 sec rest b/w each)
   -Start at middle of pool
   -Fast and efficient flip turns (do not breathe in and out of wall)

3 x 100 (15 sec rest b/w each)
   -Start at middle of pool so that you have 2 flips per 100
   -25 Strong/25 Easy

4 x 50 (on 1:10-1:30)
   -50 Kick - 50 Drill -50 Build -50 FAST!

200 Easy Pull
   -Focus on DPS and bilateral breathing

Tuesday, January 18

1/18/2011
Warm-up:
200 Choice/200 Kick/200 IM (or other than free)


Drill Set:
12 x 25 (on :30-:50)
    -25 Kick/25 Drill/25 Build/25 Fast

8 x 50 (on :55-1:20)
    -Descend 1-4/5-8

Main Set:
8 x 75 or 50s (on 1:20)
    -25 Kick/50 Sail boat

300 or 200 Pull buoy/paddles
    -100 mod Sharkdrill/100 build/100 Strong!

3-5 x 150 paddles only (on 2:15-2:40)
    -50 easy/50 mod/50 STRONG

200 Choice Drill


Sculling Set
2x [4 x 50 ]
    -25 scull/25 swim
    -1st round w/ pull buoy/2nd round use kick

Warm-down:
100-150 choice

Monday, January 17

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
12x25 @ :30 (2 drill, 1 build)
1x500 pull medium effort (get your time)
6x50 @ :45 swim (strong effort)
1x500 pull (faster than first 500)
4x75 @ 1:00 swim (strong effort)
1x500 pull (faster than second 500)
3x100 @ 1:20 swim (strong effort)
1x500 pull (FAST!)
4x150 @ 2:30 (50 free/50 non-free/50 free)
100 cool down
*4800 Total*

B:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 @ :40 (2 drill, 1 build)
1x400 pull medium effort (get your time)
6x50 @ :55 swim (strong effort)
1x400 pull (faster than first 400)
4x75 @ 1:20 swim (strong effort)
1x400 pull (faster than second 400)
3x100 @ 1:50 swim (strong effort)
1x400 pull (FAST!)
200 cool down
*3600 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
12x25 w/:15 rest (2 drill, 1 build)
1x300 pull medium effort (get your time)
6x50 w/:20 rest swim (strong effort)
1x300 pull (faster than first 300)
4x75 w/:30 rest swim (strong effort)
1x300 pull (FAST!)
100 cool down
*2500 Total*