Wednesday, January 29

A:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :45 (build to FAST!)
4x200 @ 3:00 (swim, strong)
4x50 @ :45 (25 FAST/25easy)
4x250 @ 3:40 (pull, all strong)
4x50 @ :45 (25 easy/25 FAST!)
4x250 @ 4:00 (150 free/100 IM)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*4400 total*

B:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 @ :60 (build to FAST!)
3x200 @ 4:00 (swim, strong)
4x50 @ :60 (25 FAST/25easy)
3x200 @ 4:00 (pull, all strong)
4x50 @ :60 (25 easy/25 FAST!)
3x200 @ 4:15 (150 free/50 non-free)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*3400 total*

C:
600 warm up (200 swim/50 kick/50 non-free, repeat)
4x50 w/:10 rest (build to FAST!)
3x150 w/:30 rest (swim, strong)
4x50 w/:10 rest (25 FAST/25easy)
3x150 w/:30 rest (pull, all strong)
4x50 w/:10 rest (25 easy/25 FAST!)
400 cool down (100 swim/50 kick/50 non-free, repeat)
*2500 total*

Monday, January 27

A:
400 warm up (kick every 4th 25)
4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only)
9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly)
7x100 IM @ 1:45
6x100 pull @ 1:25 (3/5 breathing pattern by 25)
5x100 @ 1:40 (25 FAST!/75 easy swim)
*4500 total*

B:
400 warm up (kick every 4th 25)
9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)
8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST)
7x100 pull @ 1:55 (3/5 breathing pattern by 25)
6x100 @ 2:15 (25 FAST!/75 easy swim)
*3400 total*

C:
400 warm up (kick every 4th 25)
6x100 swim w/:20 rest (2 FAST/1 ez/repeat)
5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST)
4x100 pull w/:20 rest (3/5 breathing pattern by 25)
3x100 w/:30 rest (25 FAST!/75 easy swim)
200 choice cool down
*2400 total*