Thursday, February 3

*Long Course*

Warm-up: 300 Choice/200 Kick/100 Drill
6 x 50 @ 1:10-1:20 (25 Drill/25 Swim)
Main Set:
150 (50 Kick/50 Drill/50 Build)
(15-20 Sec rest)
50 Kick (Strong Effort)
150 swim (breathing pattern 3/5/3 by 50)
(15-20 sec rest)
50 Drill (good form!)
150 swim (Build each 50)
(20 sec. rest)
50 FAST for time!

300 Pull w/buoy & paddles (build each 100)
200 pull w/Paddles only (Build each 50)
4 x 50 FAST! (on 1:10-1:20)
Warm-down: 200 Choice

Wednesday, February 2

A:
500 warm up
5x50 kick @ 1:05
5x50 drill @ :55
5x50 swim @ :45
9x75 @ 1:10 3x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3 x [Down & Outs:
6 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat
100 easy recovery]
3x100 pull @ 1:30
3x100 pull @ 1:25
3x100 pull @ 1:20
3x100 pull @ 1:15
100 easy
400 IM (25 kick/25 drill/25 swim/25 free)
100 cool down
*4400 Total*

B:
500 warm up
4x50 kick @ 1:20
4x50 drill @ 1:10
4x50 swim @ :60
6x75 @ 1:30 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3 x [Down & Outs:
4 x sprint 25y, climb out of pool, wait :5 sec, dive in, repeat
100 easy recovery]
3x75 pull @ 1:30
3x75 pull @ 1:20
3x75 pull @ 1:10
100 easy
300 cool down (50 free/25 non free)
*3200 Total*

C:
500 warm up
4x50 kick w/:20 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:20 sec rest
6x75 SWIM w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
3x100 pull w/:30 sec rest
6x75 PULL w/:30 sec rest 2x(#1: 25 fast/50ez #2: 25ez/25 fast/25ez #3: 50ez/25 fast)
100 cool down
*2400 Total*

Tuesday, February 1

Warm-up: 200 Choice/100 Drill
8 x 25 @ :40-:50 (1-4 Strong Kick, 5-8 Swim Build)
6 x 50 @ :50-1:20 w/ Paddles only (25 STRONG!/25 easy)
4 x 75 @ 1:20-1:50 (25 FAST/25 Easy/25 FAST)
200 Pull Breathe every 3/5 by 50
Main Set:
2 x [100 FAST (on 2:10)/ 50 Easy
2x50 FAST (on 1:30)/ 50 Easy
4x25 FAST (on :50-1:00)/100 Easy]
Warm-down: 150 Choice

Monday, January 31

A:
10 minute 'your-choice' warm up
12x50 @ :55 (odds: kick/swim by 25, evens: drill/swim by 25)
4x300 pull @ 4:15
8x150 swim @ 2:30 (descend 1-4, 5-8)
100 easy recovery
12x100 @ 1:50 (50 strong kick/50 swim)
200 cool down
*5100 Total*

B:
10 minute 'your-choice' warm up
8x50 @ 1:10 (odds: kick/swim by 25, evens: drill/swim by 25)
4x200 pull @ 3:45
6x150 swim @ 3:00 (descend 1-3,4-6)
50 easy recovery
8x100 @ 2:30 (50 strong kick/50 swim)
200 cool down
*3700 Total*

C:
10 minute 'your-choice' warm up
8x50 w/:15 sec rest (odds: kick/swim by 25, evens: drill/swim by 25)
3x200 pull w/:30 sec rest
4x150 swim w/:30 sec rest (descend 1-4)
50 easy recovery
4x100 w/:30 rest (50 strong kick/50 swim)
100 cool down
*2600 Total*