Wednesday, November 20

A:
300 swim
200 IM (drill/swim by 25)
100 kick
4 x [100 free @ 1:30 (smooth)
      100 IM @ (1:45 FAST!!)]
50 easy/recovery
3x200 @ 3:45 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:25 (descend 1-4, 5-8)
600 IM (200 kick/200 drill/200 swim)
6x125 @ 1:55 (100 free/25 back)
200 cool down
*4400 total*

B:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim @ 2:00 (smooth)
      50 swim @ :60 (FAST!!)]
50 easy/recovery
3x200 @ 4:30 (50 kick/50 sailboat drill/100 swim)
8x100 @ 1:55 (descend 1-4, 5-8)
600 (200 kick/200 drill/200 swim)
200 cool down
*3400 total*

C:
300 swim
200 (drill/swim by 25)
100 kick
4 x [100 swim w/:20 rest (smooth)
      50 swim w/:20 rest (FAST!!)]
50 easy/recovery
2x200 w/:30 rest (50 kick/50 sailboat drill/100 swim)
6x100 w/:20 rest (descend 1-3, 4-6)
200 cool down
*2400 total*

Monday, November 18

A:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 IM (Kick/Drill/Swim)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
500 Pull (breathe every 3/5/3/7/3 by 100)
**:20 seconds rest between each item above**
6x150 @ 2:20 (50 swim/50 kick/50 Swim FAST!)
500 pull (breathe every 3/5/3/7/3 by 100)
5 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*4000 total*

B:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
100 Kick (ALL FAST!)
300 Pull (breathe every 3/5/7 by 100)
**:30 seconds rest between each item above**
4x150 @ 3:20 (50 swim/50 kick/50 Swim FAST!)
300 pull (breathe every 3/5/7 by 100)
4 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
200 cool down
*3200 total*

C:
400 (200 choice/200 Drill)
100 Kick (25 FAST/75 easy)
300 (Kick/Drill/Swim by 25)
100 Kick (50 FAST/50 easy)
200 Pull
100 Kick (75 FAST!/25 easy)
100 Tarzan Drill
300 Pull (breathe every 3/5/7 by 100)
**:45 seconds rest between each item above**
2x150 w/:20 rest (50 swim/50 kick/50 Swim FAST!)
3 x (:30 seconds of pop-ups/50 swim choice/:15 rest)
100 cool down
*2300 total*