Friday, January 11

A:
600 warm up (200 swim/100 kick/200 swim/100 drill)
8x50 @ :60 (easy swim, kick hard on wall until next interval)
4x200 pull @ 2:50 (descend 1-4)
4x150 @ 2:30 (fly/free/back/free/breast/free by 25)
4x100 w/fins @ 1:30 (50 dolphin kick on back/50 swim free)
4x50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
20x25 swim (1 FAST!/1ez/2FAST/1ez/3 FAST/etc...fast @ :20/easy @ :30)
600 snake cool down swim
*4150 total*

B:
600 warm up (200 swim/100 kick/200 swim/100 drill)
6x50 @ 1:10 (easy swim, kick hard on wall until next interval)
3x200 pull @ 3:30 (descend 1-3)
3x150 @ 3:00 (50 non-free/50 free/50 non-free)
3x100 w/fins @ 1:45 (50 dolphin kick on back/50 swim free)
3x50 w/fins @ :60 (kick as FAST! as possible!)
50 easy swim
16x25 swim (3 FAST @ :30/1 easy @ :45)
400 snake cool down swim
*3250 total*

C:
500 warm up (200 swim/100 kick/200 swim)
4x50 w/:10 rest (easy swim, kick hard on wall for :10 seconds)
3x200 pull w/:20 rest (descend 1-3)
3x150 w/:20 rest (50 free/50 non-free/50 free)
3x100 w/fins w/:15 rest (50 dolphin kick on back/50 swim free)
3x50 w/fins @ :60 (kick as FAST! as possible!)
300 snake cool down swim
*2500 total*

Wednesday, January 9


A:
500 choice warm up
8 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
8x50 drill @ :50 (right arm/left arm by 25, catchup, repeat)
2 x [50 FAST! @ :45
     50 easy @ :45
     100 FAST! @ 1:30
     100 easy @ 1:30
     150 FAST! @ 2:15
     150 easy @ 2:15]
6 x [75 IM @ 1:15
     100 free @ 1:30]
20x25 @ :30 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*4200 Total*

B:
500 choice warm up
6 minute kick (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6x50 drill @ 1:10 (right arm/left arm by 25, catchup, repeat)
3 x [50 FAST! @ :60
     50 easy @ :60
     100 FAST! @ 2:00
     100 easy @ 2:00]
5x150 @ 3:00 (50 non-free/100 free)
10x25 @ :40 (even #s: easy/choice; odd #s: AS FAST AS POSSIBLE)
200 cool down
*3100 Total*

C:
400 choice warm up
4 minute kick w/fins (:30 easy, :30 hard, :15 easy, :15 hard, repeat)
6x50 drill w/:15 rest (right arm/left arm by 25, catchup, repeat)
2 x [50 FAST! w/:10 rest
     50 easy @ w/:20 rest
     100 FAST! w/:10 rest
     100 easy w/:20 rest]
4x150 w/:30 rest (50 non-free/100 free)
200 cool down
*2300 Total*

Monday, January 7

A:
5x200 w/:20 rest (100 swim/50 kick/50 non-free)
5x200 @ 3:00 (100 IM/100 free)
5x200 pull @ 2:50 (3/5/3/5 by 50)
5x200 swim @ 2:50 (negative split @ 100)
5x200 w/:20 rest (100 swim/50 underwater recovery/50 kick)
*5000 Total*

B:
5x200 w/:20 rest (100 swim/50 kick/50 non-free)
5x200 pull @ 3:45 (3/5/3/5 by 50)
5x200 swim @ 3:45 (negative split @ 100)
5x100 w/:15 rest (50 underwater-recovery/50 swim)
5x50 @ :60 (easy cool down)
*3750 Total*

C:
4x200 w/:20 rest (100 swim/50 kick/50 non-free)
4x200 pull w/:20 rest (3/5/3/5 by 50)
4x200 swim w/:20 rest (negative split @ 100)
4x100 w/:15 rest (50 underwater-recovery/50 swim)
*2800 Total*