Friday, December 2

A:
200 swim/200 pull/200 kick/200 swim
8x50 @ :60 (25 fast/25 easy/kick hard on the wall until next interval)
4x100 @ 2:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
10x75 w/fins @ 1:15 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x150 pull @ 2:15 (3/5/7 breathing pattern by 50)
400 IM (25 kick/25 drill/25 swim/25 freestyle)
6x100 IM @ 1:45
4x50 w/:20 rest (25 Feet-first/25 swim)
200 cool down
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x50 @ 1:05 (25 fast/25 easy/kick hard on the wall until next interval)
3x100 @ 3:00 (25 Frog-on-a-Lilypad/25 kick/50 swim)
8x75 w/fins @ 1:30 (25 underwater/25 swim/25 Tarzan drill)
50 easy
4x100 pull @ 2:00 (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
6x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
200 swim/200 pull/200 kick
6x50 w/:10 rest (25 fast/25 easy/:10 seconds kick hard on the wall)
3x100 w/:30 rest (25 Frog-on-a-Lilypad/25 kick/50 swim)
6x75 w/fins w/:30 rest (25 underwater/25 swim/25 Tarzan drill)
3x100 pull w/:20 rest (3/5 breathing pattern by 25)

300 (25 kick/25 drill/25 swim x 3)
4x75 @ 1:30 (25 free/25 non-free/25 free)

100 cool down
*2600 Total*

Thursday, December 1


W-up:
6 x 100 (20 sec rest b/w ea)
#1 Swim #2 Drill #3 Kick >Repeat

Main Set:
300 Pull
-Build each 100

3 x 100 on 1:45 (Hold 1:20-1:40)

6 x 50 (15 sec rest b/w ea)
2 Kick/2 Build/2 FAST!

4 x 50 (on :50-1:10)
-1 Fast/1 ez

2 x 100 STRONG Effort! (30 sec rest b/w each)
-Record time

200 Pull Breathe every 3/5 by 50

12-16 x 25 (on :35-55)
Breathing pattern 3/2/1/0 by 25

200 Choice Warm-Down

Wednesday, November 30

A:
FINS ON -
500 warm up
4x50 kick @ :55
4x50 drill (25 right arm/25 left arm) @ :55
4x50 drill (catch-up with stick or single paddle) @ :55
- FINS OFF
4x50 drill (fist drill) @ :55
4x50 descend 1-4 @ :50
4x150 @ 2:20 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:15 (25 FAST/25 easy/25 backstroke)
4x150 pull @ 2:10 (50 FAST/50 easy/50 backstroke)
4x75 @ 1:20 (50 easy swim/25 FAST kick)
4x150 @ 2:30 (25 fly/free/back/free/breast/free by 25)
4x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4400 Total*

B:
FINS ON -
500 warm up
4x50 kick @ :60
4x50 drill (25 right arm/25 left arm) @ :60
4x50 drill (catch-up with stick or single paddle) @ :60
- FINS OFF
4x50 drill (25 fist drill/25 swim) @ :60
4x50 descend 1-4 @ :55
3x150 @ 3:00 (50 FAST/50 easy/50 non-free)
4x75 @ 1:30 (25 FAST/25 easy/25 FAST)
3x150 pull @ 2:45 (50 FAST/50 easy/50 breathing every 5)
4x75 @ 1:45 (50 easy swim/25 FAST kick)
4x75 @ 1:30 (25 easy/25 FAST/25 easy)
200 cool down
*3500 Total*


C:
FINS ON -
400 warm up
4x50 kick w/:15 rest
4x50 drill (25 right arm/25 left arm) w/:15 rest
4x50 drill (catch-up with stick or single paddle) w/:15 rest
- FINS OFF
4x50 drill (25 fist drill/25 swim) w/:15 rest
3x150 w/:30 rest (3x:25 FAST/25 easy)
4x75 w/:20 rest (50 easy swim/25 FAST kick)
3x150 pull w/:30 rest (3x:25 FAST/25 easy)
100 cool down
*2500 Total*

Tuesday, November 29

Warm-up:
200 Swim/100 Kick

12 x 25 (on :40-:50)
Alt. 1 Kick/1 Drill/1 Build

Main Set:
200 Pull (on 3:00-3:50)
2 x 50 STRONG Effort (on 1:00-1:20)
**Repeat above 3x**

50 ez

100 Build (on 1:40-2:00)
4 x 25 FAST (on :45-:55)
**Repeat above 3x**

400 Fins
-100 Strong!/100 ez

Warm-Down:
150-200 choice

Monday, November 28

**Long Course Meters**

A:
700 choice warm up
12x50 swim (3 @ :60, 3 @ :55, 3@ :50, 3@ :45)
2 x [400 pull @ 6:30
2x200 pull @ 3:15
6x50 @ :60 (odds: fly/back, evens: breast/free by 25)]
4x150 w/fins @ 2:30 (100 swim/50 kick)
200 cool down
*4300 total*

B:
600 choice warm up
12x50 swim (4 @ 1:15, 4 @ 1:05, 4@ :55)
2 x [300 pull @ 6:00
2x150 pull @ 3:00
6x50 @ 1:15 (25 free/25non-free)]
4x100 w/fins @ 2:30 (50 swim/50 kick)
200 cool down
*3600 total*

C:
500 choice warm up
8x50 swim w/:15 seconds rest (2 drill, 2 swim with perfect technique)
300 pull w/:30 rest
3x100 swim w/:15 rest
6x50 w/:15 rest  (25 free/25 non free)
300 pull w/:30 rest
3x100 swim w/:15 rest
100 cool down
*2500 total*