Friday, November 2

A:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:30 (25 scull/25 kick/25 swim)
15x50 (5 @ :50, 4 @ :45, 3 @ :40, 2 @ :35, 1 easy/recovery)
500 Snake (50 free/25 non-free)
8x75 IM @ 1:20 (back/breast/free by 25)
6xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

B:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:30 (25 kick/25 drill/25 swim)
15x50 (5 @ :60, 4 @ :55, 3 @ :50, 2 @ :45, 1 easy/recovery)
400 Snake (50 free/25 non-free)
6x75 @ 1:30 (25 non-free/50 free)
4xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
8x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

C:
200 swim/200 pull/200 kick
4x75 w/:20 rest (25 kick/25 drill/25 swim)
9x50 w/:15 rest (2 FAST!, 1 easy/recovery)
300 Snake (50 free/25 non-free)
4x75 w/:20 rest (25 non-free/50 free)
4xPartner 50s (Partner A: Vertical Kick, Partner B: 50 Sprint!, alternate)
4x25 @ :40 (#1: hold right foot out of water, #2: hold left foot out, #3-4: swim)
300 cool down (50 Frog/100 swim/repeat)

Wednesday, October 31

Happy Halloween!

A:
500 choice warm up
5x100 @ 1:50 (25 kick/25 drill/50 build)
6x150 @ 2:30 (50 SPRINT!/100 reverse IM)
12x100 pull (3 @ 1:15, 1 @ 1:30, repeat)
6x150 @ 2:30 (50 FAST! kick/100 easy swim)
200 cool down
*4200 total*

B:
500 choice warm up
5x100 @ 2:15 (25 kick/25 drill/50 build)
4x150 @ 3:00 (50 SPRINT!/50 easy/50 non-free)
9x100 pull (2 @ 1:45, 1 @ 2:00, repeat)
4x150 @ 3:30 (50 FAST! kick/100 easy swim)
200 cool down
*3300 total*

C:
400 choice warm up
4x100 w/:20 rest (25 kick/25 drill/50 build)
3x150 w/:30 rest (50 SPRINT!/50 easy/50 non-free)
6x100 pull (2 strong w/:10 rest, 1 easy w/:30 rest, repeat)
2x150 w/:30 rest (50 FAST! kick/100 easy swim)
200 cool down
*2300 total*

Monday, October 29

A:
500 choice swim
400 pull
300 kick w/fins
200 IM (drill/swim by 25)
9x150 @ 2:05 (Rotating FAST 50)
12x50 @ :55 (IM Switch)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*4700 total*

B:
500 choice swim
400 pull
300 kick w/fins
200 (free/non-free by 25)
6x150 @ 2:45 (Rotating FAST 50)
8x50 @ 1:05 (free/non-free by 25)
3x200 pull @ 3:30 (3/5 breathing pattern by 50)
450 cool down (50 kick/50 choice/50 free)
*3700 total*

C:
400 choice swim
300 pull
200 kick w/fins
100 (free/non-free by 25)
4x150 w/:20 rest (Rotating FAST 50)
3x200 pull w/:20 rest (3/5 breathing pattern by 50)
300 cool down (50 kick/50 choice/50 free)
*2500 total*