Friday, December 30

A:
600 warm up (200 swim/100 kick)
6x75 @ 1:20 (kick/drill/swim by 25)
200 swim (no walls) @ 3:00
4x25 @ :35 (start @ the flags, sprint to wall)
200 swim (no walls) @ 3:00
4x25 @ :45 (underwater sprint kick, fins optional)
200 swim (no walls) @ 3:00
4x25 @ :40 (3-wide SPRINT!)
50 easy swim
6x50 @ :60 (odds: fly/back, evens: breast/free)
2 x [200 pull @ 3:00
4x50 @ :60 (kick hard on the wall until next interval)]
50 easy recovery
300 pull (3/5/7 breathing pattern by 50)
8x25 @ :30 (3, 2, 1, 0 breaths per 25)
200 cool down
*3700 total*

B:
600 warm up (200 swim/100 kick)
4x75 @ 1:45 (kick/drill/swim by 25)
150 swim (no walls) @ 3:00
4x25 @ :45 (start @ the flags, sprint to wall)
150 swim (no walls) @ 3:00
4x25 @ :55 (underwater sprint kick, fins optional)
150 swim (no walls) @ 3:00
4x25 @ :50 (3-wide SPRINT!)
50 easy swim
4x50 @ 1:10 (25 free/25 non-free)
2 x [150 pull @ 3:00
3x50 @ 1:10 (kick hard on the wall until next interval)]
50 easy recovery
200 pull (3/5 breathing pattern by 50)
6x25 @ :30 (3, 2, 1 breaths per 25)
200 cool down
*3100 total*


C:
600 warm up (200 swim/100 kick)
4x75 w/:20 rest (kick/drill/swim by 25)
150 swim (no walls) w/:30 rest
4x25 w/:20 rest (start @ the flags, sprint to wall)
150 swim (no walls)  w/:30 rest
4x25 w/:20 rest (underwater sprint kick, fins optional)
150 swim (no walls) w/:30 rest
4x50 w/:15 rest (25 free/25 non-free)
2x150 pull w/:20 rest
100 cool down
*2200 total*

Wednesday, December 28

A:
500 warm up
4x250 @ 4:00 (50 free/50 back/50 free/50 back/50 free)
3x300 swim (1 @ 4:30,1 @ 4:20, 1 @ 4:10)
50 easy
3x300 pull (1 @ 4:20,1 @ 4:10, 1 @ 4:00)
100 easy
6x150 @ 2:30 (50 kick/100 swim)
200 cool down
*4400 Total*

B:
500 warm up
4x150 @ 3:00 (50 free/50 non-free/50 free)
3x200 swim @ 3:45 (descend 1-3)
50 easy
3x200 pull @ 3:30 (descend 1-3)
50 easy
6x150 @ 3:30 (50 kick/100 swim)
200 cool down
*3500 Total*


C: 400 warm up
3x150 w/:30 seconds rest (50 free/50 non-free/50 free)
3x150 swim w/:20 seconds rest (descend 1-3)
50 easy
3x150 pull w/:20 rest (descend 1-3)
50 easy
3x150 w/:30 rest (fins optional) (50 kick/100 swim)
100 cool down
*2400 Total*