Friday, December 14

A:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 @ :30 (IM order, first 4 strokes FAST!)
20x50 swim (FAST @ :40, ez @ :60...1 FAST, 1ez, 2 FAST, 1ez...5 FAST, 1 ez)
8x75 @ 1:20 (odds: Fly/back/breast; evens: back/breast/free)
4x200 @ 3:15 (2 people side-by-side, 25 FAST!, 175 NO Walls)
3 x [50 pull @ :40
     100 pull @ 1:20
     150 pull @ 2:00]
200 cool down
*4800 Total (estimate)*

B:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
100 easy swim
12x25 swim @ :30 (first 4 strokes FAST!)
14x50 swim (FAST @ :50, ez @ 1:10...1 FAST, 1ez, 2 FAST, 1ez...4 FAST, 1 ez)
6x75 @ 1:30 (free/non-free/free by 25)
4x150 @ 3:00 (2 people side-by-side, 25 FAST!, 125 NO Walls)
3 x [50 pull @ :55
100 pull @ 1:45]
200 cool down
*3400 Total (estimate)*

C:
5 minute choice warm up
5 min swim (No Walls)
5 min kick (:30 easy, :15 FAST!, repeat)
50 easy swim
8x25 swim w/:10 rest (first 4 strokes FAST!)
14x50 swim w/:15 rest (2 FAST!, 1 easy)
6x75 w/:30 rest (free/non-free/free by 25)
4x100 w/:30 rest (2 people side-by-side, 25 FAST!, 75 NO Walls)
200 cool down
*2600 Total (estimate)*

Wednesday, December 12

Happy 12/12/12 Today!

A:
600 (200 swim/50 kick/50 drill)
12x25 @ :30 (1 underwater-kick, 2 easy swim)
12x50 @ :55 (2 IM switch, 1 FAST! free)
12x75 @ 1:20 (dive, 25 FAST!, 50 easy)
12x100 pull (4 @ 1:25, 4 @ 1:20, 4 @ 1:15)
3x300 w/:20 rest (50 choice/100 free, repeat)
*4500 Total*

B:
600 (200 swim/50 kick/50 drill)
12x25 w/fins @ :30 (1 underwater-kick, 2 easy swim)
12x50 @ :60 (2 easy free, 1 FAST! free)
12x75 @ 1:40 (dive, 25 FAST!, 50 easy)
9x100 pull (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
300 (50 choice/100 free, repeat)
*3600 Total*

C:
600 (200 swim/50 kick/50 drill)
8x25 w/fins w/:10 rest (1 underwater-kick, 3 easy swim)
8x50 w/:15 rest (3 easy free, 1 FAST! free)
6x75 w/:30 rest (dive, 25 FAST!, 50 easy)
6x100 pull w/:20 rest
300 (50 choice/100 free, repeat)
*2500 Total*

Monday, December 10

A:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ :60
200 easy swim
3x50 kick @ :55
150 easy swim
2x50 kick @ :50
100 easy swim
1x50 kick FAST!
50 easy swim
4x150 swim @ 2:20 (25 right arm/25 left arm/100 swim)
4x200 pull @ 2:50 (descend 1-4)
4x250 swim @ 3:45 (100 IM/50 free/100 IM)
450 cool down (50 choice/100 swim, repeat)
*4500 Total*

B:
600 warm up (150 swim/50 kick, repeat)
4x50 kick @ 1:15
200 easy swim
3x50 kick @ 1:10
150 easy swim
2x50 kick @ 1:05
100 easy swim
4x100 swim @ 2:00 (25 right arm/25 left arm/50 swim)
4x150 pull @ 2:45 (descend 1-4)
4x200 swim 4:00 (25 non-free/75 free, repeat)
300 cool down (50 choice/100 swim, repeat)
*3600 Total*

C:
400 warm up (150 swim/50 kick, repeat)
4x50 kick w/fins @ 1:15
200 easy swim
3x50 kick w/fins @ 1:10
150 easy swim
2x50 kick w/fins @ 1:05
100 easy swim
4x100 swim w/:15 rest (25 right arm/25 left arm/50 swim)
4x100 pull w/:15 rest (descend 1-4)
300 cool down (50 choice/100 swim, repeat)
*2400 Total*