Wednesday, January 18

A:
500 warm up
5x100 @ 1:50 (kick/drill/swim/build by 25)
8x25 @ :30 (SPRINT 12.5y, easy 12.5y)
3 x [50 SPRINT @ :50
100 swim @ 1:30
50 SPRINT @ :50
200 swim @ 3:00
50 SPRINT @ :50
300 swim @ 4:30
(1st & 3rd round: swim, 2nd round: pull)
50 easy recovery between rounds]
400 IM (kick/drill/swim/free by 25)
200 cool down
*4200 Total*

B:
500 warm up
5x100 @ 2:15 (kick/drill/swim/build by 25)
8x25 @ :40 (SPRINT 12.5y, easy 12.5y)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
300 (kick/drill/swim by 25)
200 cool down
*3300 Total*

C:
400 warm up
4x100 w/:20 rest (kick/drill/swim/build by 25)
2 x [50 SPRINT @ :60
100 swim @ 1:50
50 SPRINT @ :60
200 swim @ 3:40
50 SPRINT @ :60
300 swim @ 5:30
(1st round: swim, 2nd round: pull)
50 easy recovery between rounds]
100 cool down
*2500 Total*

Tuesday, January 17

Warm-up:
6 x 100 (15-20 sec rest b/w each)
-100 Swim/100 Kick/100 Drill 2x

Drill Set:
9 x 75 (3 on 1:20/3 on 1:10/3 on 1:00) or (15 sec rest b/w each)
-3 kick/3 Drill/3 Build

Main Set:
3 x 250 Pull (on 3:30)
-200 Build/50 Shark Drill

Ladder Set: 50/100/150/200/150/100/50
-50 (on 1:00)
-100 (on 1:30-1:50)
-150 (on 2:00-2:40)
-200 (on 2:30-3:30) Etc

Warm-down:
300 Pull (100 Strong/100 Mod/100 ez)

Monday, January 16

Long Course Meters

A:
5 minute choice warm up
4x150 @ 3:00 (50 kick/100 swim)
2 x [500 pull w/:30 rest
4x125 @ 2:15 (descend 1-4)]
100 easy
4x200 swim @ 3:30 (50 SPRINT, 150 cruise w/no walls)
400 IM (kick/drill/swim/freestyle by 25)
200 cool down
*4500 Total*

B:
5 minute choice warm up
4x150 w/fins @ 3:00 (50 kick/100 swim)
2 x [400 pull w/:30 rest
4x100 @ 2:15 (descend 1-4)]
100 easy
3x200 swim @ 4:30 (50 SPRINT, 150 cruise w/no walls)
200 cool down
*3400 Total*

C:
5 minute choice warm up
4x150 w/fins w/:20 rest (50 kick/100 swim)
2 x [300 pull w/:30 rest
3x100 w/:15 rest (descend 1-3)]
50 easy
2x200 swim w/:30 rest (50 SPRINT, 150 cruise w/no walls)
100 cool down
*2550 Total*