Thursday, December 15

Warm-up:
400 Choice
100 Long course/4 x 25 snake> 2x

Main Set:
5 x 100 (20 sec rest b/w each)
-Descend 1-5

100 ez

6 x 50 (15 sec rest)
-25 Kick/25 Sail

4 x 150 (20 sec rest)
50 Pull Mod/100 STRONG!

100 ez

6 x 50 (15 sec rest)
25 SPRINT/25 ez

100 ez

200 Pull Warm-down

Monday, December 12

**Long Course Meters**

Warm Up:
200 swim/200 pull/200 kick/200 swim

A:
6x50 swim @ :60 (descend 1-3, 4-6)
100 @ 1:40, 200 @ 3:10, 300 @ 4:40, 400 @ 6:10 (all swim)
400 @ 6:00, 300 @ 4:30, 200 @ 3:00, 100 @ 1:30 (all pull)
100 easy recovery
6x50 @ 1:05 (25 IM drill/25 free swim)
4x200 @ 3:30 (IM/free by 25)
200 cool down
*4500 Total*


B:
6x50 swim @ 1:10 (descend 1-3, 4-6)
100 @ 2:00, 200 @ 4:00, 300 @ 6:00 (all swim)
300 @ 6:00, 200 @ 4:00, 100 @ 2:00 (all pull)
100 easy recovery
6x50 @ 1:15 (25 drill/25 swim)
4x150 w/:20 rest (free/non-free/free by 50)
200 cool down
*3500 Total*


C:
6x50 swim w/:20 rest (descend 1-3, 4-6)
100, 200, 300 with :30 rest (all swim)
300, 200, 100 with :20 rest (all pull)
6x50 w./:15 rest (25 drill/25 swim)
100 cool down
*2700 Total*