Friday, November 15

A:
500 Choice
300 IM (Kick/Drill/Swim by 25)
200 Kick (25 FAST!/25 easy)
12x25 @ :30 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
2 x [4x25 Down&Outs
      100 easy swim]
300 cool down (50 kick/100 swim)
*~4200 total*

B:
400 Choice
300 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
12x25 @ :40 (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
100 easy/recovery
4x25 Down&Outs
300 cool down (50 kick/100 swim)
*~3200 total*

C:
300 Choice
200 as Kick/Drill/Swim by 25
100 Kick (25 FAST!/25 easy)
6x25 w/:15 rest (2 drill, 1 FAST!)
30 Minute Timed Swim (record how far you swim in 30 minutes)
150 cool down
*~2200 total*

Wednesday, November 13

A:
800 choice warm up
8x100 Pull @ 1:30
8x50 w/Band only @ :55
600 Swim
6x100 Pull @ 1:25
6x50 w/Band only @ :50
400 Swim
4x100 Pull @ 1:20
4x50 w/Band only @ :45
100 cool down
*4600 total*

B:
800 choice warm up
6x100 Pull @ 2:00
4x50 w/Band only w/:15 rest
600 Swim
4x100 Pull @ 1:50
4x50 w/Band only w/:15 rest
400 Swim
2x100 Pull @ 1:45
100 cool down
*3500 total*

C:
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
600 choice warm up
4x100 Pull w/:20 rest
4x50 w/Band only w/:15 rest
100 cool down
*2500 total*

Monday, November 11

A:
600 Swim
500 Pull (200 breathe every 3/100 every 5/200 every 3)
400 IM (50 kick/25 Drill/25 swim)
300 swim (build each 50)
200 Kick (50 flutter/50 dolphin)
100 Tarzan Drill
100 Sailboat Drill
200 IM (Kick)
300 swim (50 FAST/50 easy)
400 IM (50 Kick/50 Swim)
500 Pull (Breathing pattern 3/5 by 100)
600 (100 easy/200 strong)
100 cool down swim
*4300 total*

B:
500 Swim
400 Pull (breathing pattern 3/5 by 50)
300 (50 non-free/50 free)
200 swim (build each 50)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
500 swim (100 easy/150 strong)
200 cool down swim
*3200 total*

C:
400 Swim
300 Pull (breathing pattern 3/5 by 50)
200 (50 non-free/50 free)
100 Kick (25 FAST/25 easy)
100 Tarzan Drill
200 swim (50 FAST/50 easy)
300 (50 Kick/50 Swim)
400 Pull (Breathing pattern 3/5 by 100)
200 cool down swim
*2200 total*