Wednesday, November 14

A:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :30 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
3 x [25 @ :20 FAST!/25 @ :30 easy
     50 @ :40 FAST!/50 @ :60 easy
     75 @ :60 FAST!/75 @ 1:30 easy
     100 @ 1:20 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
12x25 @ :30 (1 easy/1 RACE from a Dive!)
500 cool down (NO Walls, Turn at the "T")
*3700 Total*

B:
500 warm up (NO Walls, Turn at the "T")
12x25 @ :40 (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 @ :30 FAST!/25 @ :30 easy
     50 @ :60 FAST!/50 @ :60 easy
     75 @ 1:30 FAST!/75 @ 1:30 easy
     100 @ 2:00 FAST!/100 @ 2:00 easy]
300 pull smooth (3/5 breathing pattern by 50)
8x25 @ :40 (1 easy/1 RACE from a Dive!)
400 cool down (NO Walls, Turn at the "T")
*3000 Total*

C:
500 warm up (NO Walls, Turn at the "T")
12x25 w/:15 rest (2 drill, 1 FAST!)
300 pull smooth (3/5 breathing pattern by 50)
2 x [25 w/:10 rest FAST!/25 w/:10 rest easy
     50 w/:10 rest FAST!/50 w/:20 rest easy
     200 easy pull (3/5 breathing pattern by 50)]
300 cool down (NO Walls, Turn at the "T")
*2100 Total*

Monday, November 12

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x150 pull @ 2:10
4x300 @ 4:40 (50 kick/100 swim/repeat)
18x50 swim (5 @ :40, 1 @ :60, repeat)
4x200 @ 3:00 (100 IM/100 free)
300 cool down (50 Frog/100 swim/repeat)
*5000 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 pull @ 1:50
3x300 w/:30 rest (50 kick/100 swim/repeat)
12x50 swim (3 @ :50, 1 @ 1:20, repeat)
4x150 @ 3:00 (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*3900 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
4x100 pull w/:20 rest
4x150 w/:20 rest (50 kick/100 swim)
4x150 w/:20 rest (50 non-free/100 free)
300 cool down (50 Frog/100 swim/repeat)
*2500 Total*