Friday, January 3

Happy New Year Swimmers!
Welcome to 2014...sorry for the late start. Getting back on track with some great practices for you to enjoy:)

A:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ :55 (25 drill/25 swim, IM Order)
6x100 @ 1:25 (descend 1-3, 4-6)
8x25 kick @ :30 (ALL FAST!)
4x125 pull @ 2:00 (breathing every 5 strokes)
200 easy pull (50 shark drill/50 pull)
8x50 swim @ :45 (descend 1-4, 5-8)
8x25 kick @ :30 (ALL FAST!)
4x250 pull @ 3:45 (3/5 breathing pattern by 50)
200 easy pull (50 shark drill/50 pull)
100 cool down
*4800 total*

B:
400 (200 swim/200 pull)
300 (25 Kick/25 Drill/25 swim)
200 Pull
100 Kick
8x50 @ 1:05 (25 drill/25 swim)
6x100 @ 2:00 (descend 1-3, 4-6)
4x25 kick @ :45 (ALL FAST!)
4x100 pull @ 2:00 (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
8x50 swim @ :60 (descend 1-4, 5-8)
4x25 kick @ :40 (ALL FAST!)
4x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3600 total*

C:
300 swim
200 Pull
100 Kick
4x50 w/:15 rest (25 drill/25 swim)
4x100 w/:20 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (breathing every 5 strokes)
100 easy pull (50 shark drill/50 pull)
4x50 swim w/:15 rest (descend 1-4)
4x25 kick w/:15 rest (ALL FAST!)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
100 cool down
*2600 total*

Wednesday, January 1

A:
800 warm up (100free/50kick/50 non-free, repeat)
8x100 Suicides! @ 1:40 (10y/15y/25y)
8x50 @ :45 (pull with distance per stroke)
8x75 @ 1:20 (25 underwater kick/25 backstroke/25 free)
6x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
8x50 @ :45 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*4500 total*

B:
600 warm up (100free/50kick/50 non-free, repeat)
6x100 Suicides! @ 2:15 (10y/15y/25y)
6x50 @ :60 (pull with distance per stroke)
6x75 @ 1:40 (25 underwater kick/25 backstroke/25 free)
4x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
6x50 @ :60 (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*3400 total*

C:
400 warm up (100free/50kick/50 non-free, repeat)
4x100 Suicides! w/:20 rest (10y/15y/25y)
4x50 w/:15 rest (pull with distance per stroke)
4x75 w/:30 rest (25 underwater kick/25 backstroke/25 free)
3x200 Snake! (FAST!/easy by 25...get out, walk back to starting lane, repeat)
4x50 w/:15 rest (pull w/distance per stroke)
300 cool down (50 underwater recovery drill/100 swim, repeat)
*2400 total*