Wednesday, December 7

W-up:
400 Choice

Main Set:
12 x 25 (on :30-50) with Board
-25 Kick/25 Catch-up Drill/25 Sail Boat> Repeat 4x

5 x 200 Pull on 3:00-4:00
-Odd #s Build
-Even #s STRONG effort

12 x 25 (on :40-1:00)
-25 FAST Kick/25 Strong Swim/25 FAST Swim> Repeat 4x

Fins On
8-12 x 50 (on :50-1:15)
-Fast off walls, working on breakouts!

200 Choice Warm-down
A:
600 warm up (100 free/100IM drill/100 kick x 2)
5x50 @ :60 (25 right arm/25 left arm)
5x50 @ :55 (catch-up drill with a single paddle or stick)
5x50 @ :50 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :25 per 25, first 25 of each segment is FAST!
2nd round - pull, @ :25 per 25, 3/5/7/9 breathing pattern by 25
3rd round - pull, @ :25 + :20 per 25, all strong effort
4th round - swim @ :25 + :20 per 25, all strong effort
5th round - reverse IM order, @ :30 + :25 per 25
6th round - first 25 of each segment is kick, @ :30 + :25 per 25
6x75 @ 1:15 with fins (25 sprint kick, 50 easy swim)
200 cool down
*4400 Total*

B:
600 warm up (200 swim/100 kick x 2)
5x50 @ 1:10 (25 right arm/25 left arm)
5x50 @ 1:05 (catch-up drill with a single paddle or stick)
5x50 @ :60 (fist drill with paddles)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, @ :30 per 25
2nd round - pull, @ :30 per 25
3rd round - swim, @ :30 per 25, first 25 of each segment is FAST!
4th round - pull, @ :30 per 25, first 25 of each segment is FAST!
5th round - with fins, first 25 of each segment is kick, @ :30 per 25
200 cool down
*3500 Total*

C:
600 warm up (200 swim/100 kick x 2)
6x50 w/:15 rest (25 right arm/25 left arm)
6x50 w/:15 rest (catch-up drill with a single paddle, stick or kickboard)
Main set: 25/50/75/100/75/50/25 (400 total)
1st round - all swim, with :15 seconds rest after each segment
2nd round - all pull, with :15 seconds rest after each segment
3rd round - swim, with :15 rest, first 25 of each segment is FAST!
100 cool down
*2500 Total*

Monday, December 5

A:
900 warm up (3x: 200swim/50 kick/50 drill)
8x75 IM order @ 1:15 (drill/swim/freestyle by 25)
6x50 pull @ :45
3 x [300 pull @ 4:30
2x100 IM @ 1:40]
50 easy
all swim: 4x50 @ :45; 2x100 @ 1:25; 1x200 @ 2:45; 2x100 @ 1:25; 4x50 @ :45
200 cool down
*4500 Total*

B:
900 warm up (3x: 200swim/50 kick/50 drill)
6x75 @ 1:30 (free/non-free/free by 25)
4x50 pull @ :55
3 x [200 pull @ 3:45
3x50 swim @ :60, descend stroke count]
50 easy
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
200 cool down
*3500 Total*


C:
600 warm up (2x: 200swim/50 kick/50 drill)
6x75 w/:20 rest (free/non-free/free by 25)
4x50 pull w/:15 rest
3 x [200 pull w/:30 rest
3x50 swim w/:15rest, descend stroke count]
all swim: 3x50 @ :60; 2x75 @ 1:20; 1x150 @ 2:30; 2x75 @ 1:20; 3x50 @ :60
100 cool down
*2400 Total*