Friday, January 24

A:
500 warm up (200 Free/50 non-free, repeat)
4x200 Pull @ 3:00 (3/5 breathing pattern by 50)
8x50 @ :45 (25 Fast/25 easy)
4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build)
4x200 @ 3:30 All FAST!
100 easy/recovery
8x50 @ :55 (IM order, 25 drill/25 swim)
4x150 @ 2:30 (100 IM/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*4400 total*

B:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull @ 4:00 (3/5 breathing pattern by 50)
6x50 @ :60 (25 Fast/25 easy)
3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build)
3x200 @ 4:30 All FAST!
100 easy/recovery
6x50 @ 1:10 (25 drill/25 swim)
3x150 @ 3:15 (50 free/50 non-free/50 free)
200 cool down (100 Drill/50 kick on side/50 choice)
*3500 total*

C:
500 warm up (200 Free/50 non-free, repeat)
3x200 Pull w/:30 rest (3/5 breathing pattern by 50)
8x50 w/:15 rest (25 Fast/25 easy)
3x200 @ 4:30 All FAST!
200 cool down (100 Drill/50 kick on side/50 choice)
*2300 total*

Wednesday, January 22

A:
300 swim/300 Pull/300 Kick with fins
6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill)
400 w/:30 rest (50 Kick/50 swim, repeat)
6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50)
8x100 swim @ 1:25 (best average possible!)
100 easy/recovery
4x200 pull @ 2:40 (best average possible!)
600 Fins & paddles (negative split...second 300 faster than first 300)
100 cool down
*5200 total*

B:
200 swim/200 Pull/200 Kick with fins
5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill)
300 w/:30 rest (50 Kick/50 Swim, repeat)
4x150 Pull @ 3:00 (breathing pattern 3/5 by 50)
6x100 swim @ 1:50 (best average possible!)
100 easy/recovery
3x200 Pull 3:45 (best average possible!)
400 Fins & paddles (negative split...second 200 faster than first 200)
100 cool down
*3800 total*

C:
200 swim/200 Pull/200 Kick with fins
4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill)
4x100 swim w/:20 rest (best average possible!)
100 easy/recovery
4x100 pull w/:20 rest (best average possible!)
400 Fins & paddles (negative split...second 200 faster than first 200)
100 cool down
*2400 total*

Monday, January 20

A:
1 x 400 swim w/:30 rest
2 x 200 @ 3:15 (50 free/100 IM/50 free)
4 x 100 swim @ 1:25 (strong)
8 x 50 @ :45 (descend 1-4, 5-8)
16 x 25 @ :30 (2 kick on your back, 2 FAST! w/NO breath!)
1 x 400 w/fins (50 kick/50 swim, repeat)
16 x 25 @ :30 (odds: IM order FAST!, evens: easy free)
8 x 50 @ :40 (all strong)
4 x 100 IM @ 1:45 (strong)
2 x 200 pull @ 3:00 (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*4400 total*

B:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull@ 1:55 (strong)
8 x 50 @ :55 (descend 1-4, 5-8)
16 x 25 @ :40 (2 kick on your back, 2 FAST! w/1 breath!)
8 x 50 @ :55 (all strong)
4 x 100 swim @ 1:55 (strong)
2 x 200 pull w/:20 rest (3/5/7/9 breathing pattern by 50)
1 x 400 (25 FAST!/75 smooth)
*3600 total*

C:
1 x 400 swim w/:30 rest
2 x 200 w/:20 rest (50 free/50 non-free, repeat)
4 x 100 pull w/:20 rest (strong)
8 x 50 w/:15 rest (descend 1-4, 5-8)
16 x 25 w/:15 rest (2 kick on your back, 2 FAST! w/2 breaths!)
1 x 400 (25 FAST!/75 smooth)
*2400 total*