Wednesday, November 28

A:
600 warm up (150 swim/50 kick, repeat)
6x50 @ :55 (25 fist drill/25 swim)
12x25 @ :30 (IM order, first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ :60
      50 easy @ :60]
12x25 @ :30 (2 Tarzan drill/2 swim NO breath)
50 easy
4 x [75 FAST! @ 1:05 (fly/back/breast)
      50 easy @ 1:05 (free)]
12x25 @ :30 (with band only)
50 easy
4 x [75 FAST! @ :55 (pull)
      50 easy @ :55 (pull)]
400 swim (get out at each 25 and dive back in)
100 cool down
*4000 Total*

B:
600 warm up (150 swim/50 kick, repeat)
6x50 @ 1:05 (25 fist drill/25 swim)
8x25 @ :30 (first 4 strokes FAST!)
50 easy
4 x [75 FAST! @ 1:20
      50 easy @ 1:20]
8x25 @ :40 (2 Tarzan drill/2 swim w/1 breath)
50 easy
4 x [75 FAST! @ 1:15
      50 easy @ 1:10]
8x25 @ :40 (with band only)
50 easy
4 x [75 FAST! @ 1:10 (pull)
      50 easy @ 1:10 (pull)]
100 cool down
*3300 Total*

C:
600 warm up (150 swim/50 kick, repeat)
4x50 w/:10 rest (25 fist drill/25 swim)
8x25 w/:10 rest (first 4 strokes FAST!)
3x150 pull w/:15 rest (3/5/3 breathing pattern)
3x50 FAST! w/:20 rest
3x150 swim w/:15 rest (50 free/50 non-free/50 free)
3x50 FAST! w/:20 rest
100 cool down
*2300 Total*

Monday, November 26

A:
200 swim/200 pull/200 kick/200 swim
4x200 @ 3:15 (25 kick/75 swim, repeat)
4x200 @ 3:00 (100 IM/100 free)
4x200 @ 2:45 swim (descend 1-4)
4x200 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*4400 Total*

B:
200 swim/200 pull/200 kick/200 swim
4x150 @ 3:30 (50 kick/100 swim)
4x150 @ 3:00 (50 non-free/100 free)
4x150 @ 2:45 swim (descend 1-4)
4x150 @ 2:30 pull (descend 1-4)
400 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*3600 Total*

C:
200 swim/200 pull/200 kick
4x100 w/:20 rest (25 kick/75 swim)
4x100 w/:20 rest (25 non-free/75 free)
4x100 w/:20 rest swim (descend 1-4)
4x100 w/:20 rest pull (descend 1-4)
200 cool down (50 Frog/50 Sailboat/100 swim, repeat)
*2400 Total*