Wednesday, February 5

A:
400 Swim
300 IM (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
6x250 swim @ 3:40 (descend 1-3, 4-6)
2x400 pull @ 5:30 (2nd 400 is faster)
3x300 swim @ 4:30  (100 free/100 IM/100 free)
2x200 pull @ 2:45 (2nd 200 is faster)
200 cool down
*4800 total*

B:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x250 swim @ 5:00 (descend 1-4)
2x300 pull @ 6:00 (2nd 300 is faster)
3x200 swim w/:30 rest (50 free/50 non-free, repeat)
200 cool down
*3400 total*

C:
400 Swim
300 (Kick/Drill/Swim by 25)
200 Kick (on your back, no boards)
100 (50 tarzan drill/50 fingertip drag)
4x200 swim w/:30 rest (descend 1-4)
2x300 pull w/:45 rest (2nd 300 is faster)
100 cool down
*2500 total*

Monday, February 3

A:
300 Swim/200 Kick/100 Drill
12x50 @ :55 (25 IM order/25free)
500 Pull (50 FAST/200 smooth, repeat)
10x50 @ :50 (descend 1-5, 6-10)
500 swim (No Walls, 25 FAST/75 smooth, repeat)
8x75 @ 1:20 (25 Kick/25 non-free/25 free)
5x100 swim @ 1:25 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*4100 total*

B:
300 Swim/200 Kick/100 Drill
8x50 @ 1:10 (25 non-free/25free)
400 Pull (50 FAST/150 smooth, repeat)
8x50 @ :60 (descend 1-4, 5-8)
400 swim (No Walls, 25 FAST/75 smooth, repeat)
6x75 @ 1:45 (25 Kick/50 free)
4x100 swim @ 1:55 (all strong)
300 Cool Down (50 Kick/100 choice, repeat)
*3350 total*

C:
300 Swim/200 Kick/100 Drill
6x50 w/:15 rest (25 non-free/25free)
300 Pull (50 FAST/100 smooth, repeat)
6x50 w/:20 rest (descend 1-3, 4-6)
300 swim (No Walls, 25 FAST/75 smooth, repeat)
4x75 w/:20 rest (25 Kick/50 free)
3x100 swim w/:30 rest (all strong)
150 Cool Down (50 Kick/100 choice)
*2550 total*