Wednesday, January 30

A:
600 warm up (100 free/50 non-free)
8x50 @ :50 (25 FAST!/25 easy)
2 x [2x50 FAST! @ :45
     100 pull @ 1:45
     4x50 FAST! @ :50
     200 pull @ 3:30
     6x50 FAST! @ :55
     300 pull @ 5:00]
6 minute kick (:30 easy/:20 FAST!)
8x75 @ 1:30 (25 underwater kick/25 non-free/25 free)
200 cool down
*4500 total*

B:
600 warm up (100 free/50 non-free)
6x50 @ :60 (25 FAST!/25 easy)
2x50 FAST! @ :55
100 pull @ 2:00
4x50 FAST! @ :60
200 pull @ 4:00
6x50 FAST! @ 1:05
300 pull @ 6:00
4x50 FAST! @ 1:10
200 pull @ 4:00
2x50 FAST! @ 1:15
100 pull @ 2:00
6 minute kick (:30 easy/:20 FAST!)
6x75 @ 1:45 (25 underwater kick/25 non-free/25 free)
200 cool down
*3600 total*

C:
600 warm up (100 free/50 non-free)
6x50 w/:15 rest (25 FAST!/25 easy)
2x50 FAST! w/:10 rest
100 pull w/:30 rest
4x50 FAST! w/:10 rest
200 pull w/:30 rest
6x50 FAST! w/:10 rest
300 pull w/:30 rest
4 minute kick (:30 easy/:20 FAST!)
200 cool down
*2500 total*

Monday, January 28

A:
500 Choice warm up
8x50 @ :60 (kick hard on wall between intervals)
9x150 pull @ 2:05 (descend 1-3, 4-6, 7-9)
8x50 @ :60 (vertical kick between intervals)
9x100 pull (3 @ 1:25, 3 @ 1:20, 3 @ 1:15)
8x50 @ :50 (IM Switch)
300 cool down (50 kick/100 swim, repeat)
*4200 Total*

B:
500 Choice warm up
6x50 @ 1:10 (kick hard on wall between intervals)
6x150 pull @ 2:40 (descend 1-3, 4-6)
6x50 @ 1:10 (vertical kick between intervals)
6x100 pull (3 @ 1:50, 3 @ 1:40)
6x50 @ :60 (non-free/free by 25)
300 cool down (50 kick/100 swim, repeat)
*3200 Total*

C:
400 Choice warm up
6x50 w/fins w/:10 rest (25 kick/25 swim)
6x150 pull w/:20 rest (descend 1-3, 4-6)
6x50 w/fins w/:10 rest (25 kick/25 swim)
6x50 pull w/:15 rest (2 FAST!, 1 easy)
200 cool down
*2400 Total*