Thursday, December 22

(Long Course)
Warm-up:
8 x 50 (15-20 sec rest)
-25 Drill/25 Swim

300 Pull buoy     -100 Strong/100 mod/100 Strong
200 Swim Build
100 Pull buoy Strong Effort!
100 Swim FAST!
200 Pull (build)
300 Swim 80% effort

50 ez recovery

2 x 150
-50 Drill/50 Build/50 Fast

50 ez recovery

6 x 50 (from middle of pool, flip turn work)
-Fast before and after wall (middle of 50 fast)

200 Choice EZ

Wednesday, December 21

A:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ :60 (descend stroke count 1-6)
6x50 @ :55 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull w/:45 rest
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ :60 per 50]
400 pull
200 cool down
*3500 Total*


B:
600 warm up (200 swim/100 kick x 2)
6x25 underwater kick @ :60
6x50 swim @ 1:10 (descend stroke count 1-6)
6x50 @ 1:05 (first 1/3 fast, remainder easy)
2 x [50 FAST, 100 easy, 100 FAST, 50 easy @ 1:15 per 50]
400 pull w/:45 rest
8x50 @ 1:15 (25 free/25 non-free)
300 cool down
*3000 Total*


C:
600 warm up (200 swim/100 kick x 2)
4x25 underwater kick with fins @ :60
6x50 swim w/:20 rest (descend stroke count 1-6)
6x50 w/:20 rest (first 1/3 fast, remainder easy)
2 x [4x50 w/:30 rest (one FAST, one easy, repeat)
300 pull w/:45 rest]
200 cool down *2500 Total*

Monday, December 19

**Long Course Meters**

A:
500 choice warm up
4x150 @ 2:50 (kick/drill/swim by 50)
4x200 pull @ 3:05
4x250 @ 5:00 (free/back/free/back/free by 50)
4x300 @ 5:00 (swim, descend 1-4)
200 cool down
*4300 Total*

B:
500 choice warm up
4x150 @ 3:30 (kick/drill/swim by 50)
4x150 pull @ 3:00
4x150 @ 3:20 (free/non-free/free by 50)
4x200 @ 4:00 (swim, descend 1-4)
200 cool down
*3300 Total*

C:
500 choice warm up with fins
4x150 w/:30 seconds rest (kick/drill/swim by 50)
4x150 pull w/:20 seconds rest
4x150 w/:30 rest (free/non-free/free by 50)
200 cool down
*2500 Total*