Friday, December 11

Build Me Up Buttercup

A:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:10 (25 Kick w/board, 50 swim build)
4x75 @ :60 (25 Sailboat w/board, 50 swim build)
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
3 x [100 kick @ 2:00  (Build to FAST!)
       200 Pull @ 3:00 (Build to FAST!)
       300 Swim @ 4:30 Build to FAST!)]
4x100 IM order @ 2:00 (25 Kick/25 drill/50 swim)
8x25 @ :45 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :30 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*4300 total*

B:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 @ 1:45 (25 Kick w/board, 50 swim build)
4x75 @ 1:20 (25 Sailboat w/board, 50 swim build)
3 x [100 kick @ 2:30  (Build to FAST!)
       200 Pull @ 4:00 (Build to FAST!)
       300 Swim @ 6:00 Build to FAST!)]
8x25 @ :60 (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
8x25 @ :45 (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
200 Cool down
*3500 total*

C:
300 warm up (2x: 100 swim/50 kick)
200 Pull (2x: 50 Shark Drill/50 regular)
4x75 w/:15 rest (25 Kick w/board, 50 swim build)
4x75 w/:15 rest (25 Sailboat w/board, 50 swim build)
2 x [100 kick w/:20 rest  (Build to FAST!)
       200 Pull w/:30 rest (Build to FAST!)
       300 Swim w/:40 rest Build to FAST!)]
4x25 w/:15 rest (from middle of pool...sprint to wall, climb out, dive in, sprint to middle of pool)
4x25 w/:15 rest (from middle of pool...sprint to wall, fast flip turn, sprint to middle)
100 Cool down
*2600 total*

Wednesday, December 9

Easy Swims Are Important Too!

Warm Up:
400 SKiPS (100 swim/100 kick/100 pull/100 swim)

Main Set (repeat 2-5 times):
200 pull w/:10 rest
150 w/:10 rest (50 back/50 breast/50 free)
100 swim w/:05 rest (build to FAST)
50 kick w/:05 rest
REPEAT^

Cool Down:
6x50 w/:10 rest (descend stroke count 1-6)

Monday, December 7

Non-Stop Main Set

A:
300 choice swim/100 kick warm up
8x50 @ :50 (descend 1-4, 5-8)
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
Main Set:
6x50 @ :45
1x200 @ 2:45
5x50 @ :45
1x200 @ 2:45
4x50 @ :45
1x200 @ 2:45
3x50 @ :45
1x200 @ 2:45
2x50 @ :45
1x200 @ 2:45
1x50 @ :45
1x100 easy recovery
2x300 pull @ 4:30 (100 easy/100 medium/100 strong)
100 cool down
*4250 total*

B:
300 choice swim/100 kick warm up
8x50 @ 1:05 (descend 1-4, 5-8)
2x300 pull @ 6:00 (100 easy/100 medium/100 strong)
Main Set:
1x200 @ 3:45
5x50 @ :55
1x200 @ 3:45
4x50 @ :55
1x200 @ 3:45
3x50 @ :55
1x200 @ 3:45
2x50 @ :55
1x200 @ 3:45
1x50 @ :55
200 cool down
*3350 total*

C:
200 choice swim/100 kick warm up
4x50 w/:15 rest (descend 1-4)
1x300 pull (100 easy/100 medium/100 strong)
Main Set:
3 x [200 swim w/:20 rest
       4x50 swim w/:10 rest]
200 cool down
*2200 total*