Friday, January 6

A:
500 choice warm up
8x75 @ 1:20 (kick/drill/swim by 25)
4x250 swim @ 3:30 (descend 1-4)
50 easy recovery
4x50 pull @ :50 (build each 50)
7x150 pull (odds: FAST @ 1:55, evens: cruise @ 2:15)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
6x125 IM @ 2:10 (free/fly/back/breast/free by 25)
200 cool down
*4800 Total*

B:
500 choice warm up
6x75 @ 1:45 (kick/drill/swim by 25)
4x200 swim @ 3:40 (descend time 1-4)
50 easy recovery
4x50 pull @ :60 (build each 50)
4x150 pull @ 3:30 (descend time 1-4)
50 easy recovery
300 (kick/drill/swim by 25)
6x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3600 Total*

C:
400 choice warm up
6x75 w/:15 seconds rest (kick/drill/swim by 25)
3x150 swim w/:20 rest (descend time 1-3)
4x50 pull w/:15 rest (build each 50)
3x150 pull w/:20 rest (descend time 1-3)
300 (kick/drill/swim by 25)
4x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2600 Total*

Thursday, January 5

Warm-UP:
400 (200 Free/200 Choice)
300 (75 Free/75 choice stroke)
200 Kick

14 x 25 (on :30-:45)
-1 Fast/1 EZ…2 Fast/1 EZ…etc

4 x 125 (on 2:00-2:40)
-25 Kick/100 Swim
-Descend 1-4

5 x 100 (on 1:30-2:00)
-50 Pull Mod/50 FAST no buoy

6 x 50 (on 1:00-1:15)
-All 90% effort
-Pop out at each 25 run around a cone dive back in

6 x 75 (on 1:15-1:40)
-50 Build/25 ez

10 x 25 (on  :30-:45)
-2 Drill/2 Build

Warm-Down:
150 choice