Friday, January 17

A:
200 Swim/200 Pull/100 Kick
6x150 @ 2:15 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 4:00 (50 FAST!/kick on wall :10 sec/200 strong)
500 Swim @ 6:40/100 Kick @ 2:00
400 Pull @ 5:20/100 Kick @ 2:00
300 Swim @ 4:00/100 Kick @ 2:00
200 Pull @ 2:45/100 Kick @ 2:00
100 Swim @ 1:25/100 Kick @ 2:00
100 Cool Down
*4600 total*

B:
200 Swim/200 Pull/100 Kick
4x150 @ 3:20 (50 Catch-up Drill w/ Paddle/100 swim build)
4x250 @ 5:10 (50 FAST!/kick on wall :10 sec/200 strong)
400 Pull w/:20 rest/100 Kick w/:20 rest
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*3600 total*

C:
200 Swim/200 Pull/100 Kick
3x150 w/:20 rest (50 Catch-up Drill w/ Paddle/100 swim build)
2x250 w/:30 rest (50 FAST!/kick on wall :10 sec/200 strong)
300 Swim w/:20 rest/100 Kick w/:20 rest
200 Pull w/:20 rest/100 Kick w/:20 rest
100 Swim w/:20 rest/100 Kick w/:20 rest
100 Cool Down
*2500 total*

Wednesday, January 15

Today's workout is dedicated to the Fantastic Island Foursome that send a lovely thank-you gift for keeping them motivated and swimming fast through 63rd birthdays and beyond!
Happy Swimming:)

A:
600 warm up (100 swim/100 kick/100 IM, repeat)
6x100 Pull @ 1:30 (descend 1-3, 4-6)
400 as (50 free/50 dolphin kick on your back, repeat)
4x100 Pull @ 1:20 (all strong)
3x200 IM @ 3:20
2x100 pull @ 1:15 (all FAST!)
300 easy (25 sailboat/25 kick/50 swim)
8x50 @ :55 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*4100 total*

B:
600 warm up (100 swim/100 kick/100 non-free, repeat)
6x100 Pull @ 2:00 (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
4x100 Pull @ 1:50 (all strong)
300 easy (25 sailboat/25 kick/50 swim)
2x100 pull @ 1:45 (all FAST!)
6x50 @ 1:10 (start from center of pool, FAST turns, vertical kick during rest)
500 swim (NO Walls!)
100 cool down (non-free)
*3300 total*

C:
400 warm up (100 swim/50 non-free, repeat)
6x100 Pull w/:20 rest (descend 1-3, 4-6)
300 as (50 free/50 kick on your back, repeat)
3x100 pull w/:20 rest (all FAST!)
4x50 as 25 FAST/25 easy/:15 sec kick on wall, repeat
300 swim (NO Walls!)
100 cool down
*2200 total*

Monday, January 13

A:
300swim/200pull/100kick
6x75 @1:20 (kick/drill/swim IM order)
12x50 @:45 (descend stroke count 1-4,5-8,9-12)
400 swim NO walls (25 FAST/75easy)
3x200 pull @ 2:45
3x200 swim @ 2:45
3x150 pull @ 2:05
3x150 swim @ 2:05
200 cool down (50 dolphin kick/50 swim)
*4300 total*

B:
300swim/200pull/100kick
4x75 @2:00 (kick/drill/swim)
8x50 @:60 (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x150 pull @ 2:45
3x150 swim @ 2:45
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*3300 total

C:
300swim/200pull/100kick
4x75 w/:15 rest (kick/drill/swim)
8x50 w/ :15 rest (descend stroke count 1-4,5-8)
300 swim NO walls (25 FAST/75easy)
3x100 pull @ 1:55
3x100 swim @ 1:55
200 cool down (50 dolphin kick/50 swim)
*2400 total