Friday, February 10

A:
500 choice warm up
8x50 w/fins @ :60 (25 underwater/25 on back)
8x50 @ :50 (drill/swim by 25)
2x50 swim @ :55; 400 pull @ 5:40
4x50 swim @ :50; 300 pull @ 4:15
6x50 swim @ :45; 200 pull @ 2:50
8x50 swim @ :40; 100 pull @ 1:25
20x25 @ :30 (5 each stroke, 2 drill, 3 swim)
200 cool down
*4000 Total*

B:
500 choice warm up
8x50 w/fins @ 1:10 (25 underwater/25 on back)
8x50 @ :60 (drill/swim by 25)
2x50 swim @ 1:00; 300 pull w/:30 rest
4x50 swim @ :55; 200 pull w/:30 rest
6x50 swim @ :50; 100 pull w/:30 rest
18x25 @ :40 (3 x 2 drill, 2 non-free, 2 build)
200 cool down
*3200 Total*

C:
400 choice warm up
8x50 w/fins w/:20 rest (25 underwater/25 on back)
8x50 w/:10 rest (drill/swim by 25)
3 x [3x50 swim w/:15 rest
      200 pull w/:30 rest]
200 cool down
*2300 Total*

Thursday, February 9

300 (100 Swim/100 Kick/100 choice)
 8 x 50 (on 1:00-1:30)
-2 Drill/2 Build

 4-6 x 150s (15 sec rest b/w each)
-100 Build/50 Sprint

 3-5 x 100 (2:00-2:45)
-50 Mod Swim/Climb out on Bulk Head, Dive in 50 Sprint!

 8 x 50 (on 1:00-1:20)
-From middle of pool
1-4 25 ez/25 FAST
5-8 25 FAST/25 ez

 200 ez swim

Wednesday, February 8

A:
10 minute warm up (every 4th 25 is kick)
100 kick RACE!; 100 easy swim recovery
8x100 @ 1:50 (25 back, 50 free, 25 build)
100 kick RACE!; 100 easy swim recovery
4x150 pull @ 2:15 (3/5/3 breathing pattern by 50)
100 kick RACE!; 100 easy swim recovery
3x200 @ 3:10 (IM/Free by 25)
100 kick RACE!; 100 easy swim recovery
10x50 @ :50 (descend stroke count 1-5, 6-10)
200 cool down
*4300 Total (estimate)*

B:
10 minute warm up (kick every 4th 25)
50 kick RACE!; 100 easy swim recovery
6x100 @ 2:150 (25 non-free,50 free, 25 build)
50 kick RACE!; 100 easy swim recovery
4x150 pull @ 2:50 (3/5/3 breathing pattern by 50)
50 kick RACE!; 100 easy swim recovery
12x50 @ :60 (descend stroke count 1-4, 5-8, 9-12)
50 kick RACE!
200 easy swim cool down
*3100 Total (estimate)*

C:
10 minute warm up (kick every 4th 25)
50 kick RACE!; 100 easy swim recovery
4x100 w/:30 rest (25 non-free, 50 free, 25 build)
50 kick RACE!; 100 easy swim recovery
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
50 kick RACE!; 100 easy swim recovery
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
200 cool down
*2400 Total (estimate)*

Tuesday, February 7

5 min warm-up
5 x 125 (on 2:05-2:40)

300 Pull mod (4:30-5:30)
3 x 100 (broken 300) on 1:20-1:40

200 Swim mod. (3:10-3:55)
2 x 100 (broken 200) on 1:15-1:35

100 Swim mod (1:45-2:15)
100 FAST for time!

300 Pull (4:30-5:30)
6 x 50 Fast (on :50-1:15)

 200 Swim mod. (3:10-3:55)
4 x 50 Fast (on :45-1:10)

100 Swim mod. (1:45-2:15)
2 x 50 FAST!! (on 1:30)

 150 Warm-down

Monday, February 6

A:
300 choice warm up
15x50  3x(2 kick @ 1:00, 2 drill @ :55, 1 swim @ :50)
3 x [400 pull @ 5:30
      4x100 swim @ 1:20
       :30 sec extra rest]
20x50 swim (5@ :50, 5@ :40, 5@ :50, 5 @ :40)
200 cool down
*4700 Total*

B:
200 warm up
15x50  3x(2 kick @ 1:10, 2 drill @ 1:05, 1 swim @ :55)
3 x [300 pull @ 5:15
       3x100 swim @ 1:50
       :30 sec extra rest]
12x50  swim (3 @ :60, 3 @ :50, 3 @ :60, 3 @ :50)
100 cool down
*3600 Total*
C:

200 warm up
10x50 w/:20 sec rest   2x(2 kick, 2 drill, 1 swim)
3 x [200 pull w/:20 sec rest
        2x100 swim w/:10 sec rest
       :30 sec extra rest]
12x50 w/:15 rest   3x(2 drill, 1 swim, 1 FAST)
100 cool down
*2600 Total*