Friday, January 27

**Long Course Meters**

A:
200 swim
200 kick
200 pull
200 swim
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x150 @ 2:30 (free/back/free by 50)
8x25 @ :30 (first 10 strokes FAST!)
4 x Down & Overs @ 2:30
100 easy
4x :20 second Kickboard-Wars w/:30 rest
100 easy
4x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
12x50 swim (4 rounds: 2 @ :40, 1 @ :60)
200 cool down
*4300-ish Total*


B:
200 swim
200 kick
200 pull
200 swim
6x50 @ 1:10 (descend stroke count 1-6)
4x100 @ 2:30 (25 non-free/75 free)
8x25 @ :40 (first 10 strokes FAST!)
3 x Down & Overs @ 3:30
50 easy
4x :20 second Kickboard-Wars w/:30 rest
50 easy
3x150 pull @ 2:30 (3/5/7 breathing pattern by 50)
9x50 swim (3 rounds: 2 @ :50, 1 @ 1:20)
200 cool down
*3500-ish Total*


C:
200 swim
200 kick
200 pull
200 swim
6x50 w/:15 rest (descend stroke count 1-6)
4x100 w/:20 rest (25 non-free/75 free)
8x25 w/:10 rest (first 10 strokes FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
200 cool down
*2300-ish Total*

Thursday, January 26

**Long Course**
Warm-up:
300 Choice
5 min kick
200 Choice
 Main Set:
6 x 50 (10 sec rest b/w each)
-50 Kick/50 Drill/50 90% effort

1 min Sprint
-20 sec rest
2 min Sprint
-30 sec rest
3 min Sprint
100 recovery swim

Swimming Suicides w/ paddles:
14 Fast/12.5 ez
25 Fast!/25 ez
40 Fast!/25 ez
50 Fast!/50 ez

5 x 50 From middle of pool
-Fast swim hop out Dive in

300 Pull
-200 Ascend/100 ez

Wednesday, January 25

A:
500 choice warm up
400 IM (kick/drill/swim/freestyle by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:15 (25 BLAST!/50 cruise)
4x200 swim @ 3:00 (negative split @ 100 wall)
50 easy recovery
4x150 swim @ 2:15 (negative split @ 75 wall)
50 easy recovery
4x100 swim @ 1:30 (negative split @ 50 wall)
50 easy recovery
4x50 swim @ :45 (negative split @ 25 wall)
4x25 swim @ :25 (negative split @ 12.5 yards)
50 easy recovery
400 IM (kick/drill/swim/freestyle by 25)
100 cool down
*4650 Total*


B:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
6x75 pull @ 1:30 (25 BLAST!/50 cruise)
4x150 swim @ 2:45 (negative split @ 75 wall)
50 easy recovery
5x100 swim @ 1:50 (negative split @ 50 wall)
50 easy recovery
6x50 swim @ :55 (negative split @ 25 wall)
50 easy recovery
300 (kick/drill/swim by 25)
100 cool down
*3450 Total*


C:
200 choice warm up
300 (kick/drill/swim by 25)
300 (25 tarzan drill/50 swim)
200 swim (descend by 50)
100 pull (breathing every 5th stroke)
4x150 swim w/:20 rest (negative split @ 75 wall)
50 easy recovery
4x100 swim w/:15 rest (negative split @ 50 wall)
50 easy recovery
4x50 swim w/:10 rest (negative split @ 25 wall)
100 cool down
*2500 Total*