Thursday, February 10

(Long Course)
Warm-up:
2 x 150 (100 Swim/50 Kick>2x)
100 Swim non-Free
2 x 100 Free Drill (50 Catch-up/50 Fingertip drag)
Main Set:
300 Pull (mod effort)
*15-20 sec rest*
200 Build
*15-20 sec rest*
100 (50 FAST!/50 Easy Fingertip Drill)
8 x 50 on (1:10-1:30)
300 Pull (mod effort)
*15-20 sec rest*
200 Build
*15-20 sec rest*
100 (50 FAST!/50 Easy Fingertip Drill)
Warm-Down:
200 Choice Easy

Wednesday, February 9

A:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
7x50 kick @ 1:10 (odds: easy, evens: SPRINT KICK!)
7x50 drill @ :55 (your choice of freestyle drill)
7x50 swim @ :45 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
10x100 pull (4 @ 1:30, 3 @ 1:25, 2 @ 1:20, 1 @ 1:15)
100 easy swim recovery
10x75 @ 1:30 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
10x50 @ 1:15 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
*4200 Total*

B:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
5x50 kick @ 1:30 (odds: easy, evens: SPRINT KICK!)
5x50 drill @ 1:10 (your choice of freestyle drill)
5x50 swim @ :60 (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
6x100 pull (3 @ 2:00, 3 @ 1:50)
100 easy swim recovery
8x75 @ 1:45 (25ez/25med/25 FAST/kick HARD on wall until next interval)
100 easy swim recovery
10x50 @ 1:30 (kick FAST underwater as far as possible/swim the rest easy)
200 cool down
*3200 Total*

C:
10 minute warm up (everyone stop @ 10:00 on big red clock!)
4x50 kick w/:30 sec rest (odds: easy, evens: SPRINT KICK!)
4x50 drill w/:30 sec rest (your choice of freestyle drill)
4x50 swim w/:30 sec rest (odds: 25 easy/25 FAST!, evens: 25 FAST!/25 easy)
5x100 pull w/:20 sec rest (long, smooth strokes!)
100 easy swim recovery
6x75 (25ez/25med/25 FAST/kick on wall for :15 seconds…rest :30 sec)
100 easy swim recovery
4x50 w/:30 sec rest (kick underwater as far as possible/swim the rest easy)
100 cool down
*2400 Total*

Monday, February 7

A:
400 swim/300 pull/200 kick/100 drill
20x25 @ :30 (2 drill, 2 build, 1 FAST!)
4x150 swim @ 2:10
4x150 pull @ 2:05
4x150 swim @ 2:00
4x150 pull @ 1:55
100 easy recovery
4x50 drill @ :55 (25 right arm/25 left arm)
4x50 drill @ :55 (25 fist drill/25 catch-up)
400 swim (get faster every 100)
4x50 @ :60 cool down
*5000 Total*

B:
400 swim/300 pull/200 kick/100 drill
20x25 @ :40 (2 drill, 2 build, 1 FAST!)
4x100 swim @ 2:00
4x100 pull @ 1:55
4x100 swim @ 1:50
4x100 pull @ 1:45
100 easy recovery
4x50 drill @ 1:10 (25 right arm/25 left arm)
4x50 drill @ 1:10 (25 fist drill/25 catch-up)
4x50 @ 1:15 cool down
*3800 Total*

C:
300 swim/200 pull/100 kick/100 drill
10x25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3x100 swim w/:25 sec rest
3x100 pull w/:20 sec rest
3x100 swim w/:15 sec rest
3x100 pull w/:10 sec rest
3x50 drill w/:20 sec rest (25 right arm/25 left arm)
3x50 drill w/:20 sec rest (25 fist drill/25 catch-up)
100 cool down
*2600 Total*