Friday, December 7

**This workout is dedicated to the awesome swimmers at the Fleming Island YMCA! Congratulations on all your improvement...it is an honor to know that you use and enjoy these workouts!**

A:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
500 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
500 pull (build by 100)
300 IM (kick/drill/swim by 25)
5x100 @ 1:45 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
6x50 @ :55 (Tennessee Tumblers)
500 swim (as 5x100 IMs)
300 cool down (50 choice/100 swim, repeat)
*4000 Total*

B:
500 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
400 snake swim (every 4th 25 non-free)
300 swim (5 pop-ups every 50)
400 pull (build by 100)
300 free (kick/drill/swim by 25)
4x100 @ 2:15 (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 @ 1:10 (Tennessee Tumblers)
400 swim (50 free/50 non-free)
300 cool down (50 choice/100 swim, repeat)
*3400 Total*

C:
400 choice
6 minute kick (:30 easy, :30 hard, 3x(:10 easy, :10 hard), repeat)
300 snake swim (every 4th 25 non-free)
200 swim (5 pop-ups every 50)
300 pull (build by 100)
300 free (kick/drill/swim by 25)
3x100 w/:20 rest (25 FAST! kick, 50 FAST swim, 25 easy sailboat drill)
4x50 w/:20 rest (Tennessee Tumblers)
200 swim (50 free/50 non-free)
100 cool down
*2500 Total*

Wednesday, December 5

A:
400 swim, 300 pull, 200 kick, 100 drill
12x25 @ :30 (IM order, first 4 strokes FAST!)
5 x [2x75 IM @ 1:20
     1x75 free (build) @ 1:20
     1x75 free (RACE from a dive!!) @ 1:20]
400 pull (75 free/25 back)
4x100 @ 1:20 (paddles only, descend 1-4)
8x50 @ :60 (w/ankle band only)
500 cool down (100 kick/150 swim, repeat)
*4500 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
10x25 swim @ :30 (first 4 strokes FAST!)
4  x [2x75 (50 free/25 non-free) @ 1:40
     1x75 free (build) @ 1:40
     1x75 free (RACE from a dive!!) @ 1:40]
300 pull (easy)
3x100 @ 1:50 (paddles only, descend 1-3)
6x50 @ 1:10 (w/ankle band only)
250 cool down (100 kick/150 swim)
*3600 Total*

C:
300 swim, 200 pull, 100 kick
8x25 swim w/:10 rest (first 4 strokes FAST!)
3 x [2x75 (50 free/25 non-free) w/:15 rest
     1x75 free (build) w/:20 rest
     1x75 free (RACE from a dive!!) w/:30 rest]
300 pull (easy)
300 cool down (50 kick/100 swim, repeat)
*2300 Total*

Monday, December 3

A:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:05
4x200 swim @ 2:50
100 easy IM drill
4x50 kick @ 1:00
4x200 swim @ 2:40
100 easy IM drill
4x50 kick @ :55
4x200 swim @ 2:30
100 easy IM drill
300 cool down (50 kick/100 swim, repeat)
*4500 Total*

B:
900 warm up (200 swim/100 kick, repeat)
4x50 kick @ 1:20
4x200 swim @ 3:45
100 easy drill
4x50 kick @ 1:10
4x200 swim @ 3:30
100 easy drill
8x50 @ 1:05 (25 free/25 non-free)
100 cool down
*3600 total*

C:
600 warm up (200 swim/100 kick, repeat)
4x50 kick w/fins w/:10 rest
2x200 swim w/:20 rest
4x50 kick w/fins w/:10 rest
2x200 pull w/:20 rest
8x50 w/:15 rest (25 free/25 non-free)
300 cool down (50 kick/100 swim, repeat)
*2500 total*