Wednesday, December 16

Sprinting Sounds Like Fun Today!

A:
5 minute choice swim
3 x 500 w/:30 rest as [50 kick (no board), 100 IM, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ :60 (IM switch)
300 Pull (descend by 100)
8x25 @ :30 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 :60 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :45 (all are SPRINT! from a dive)
300 choice cool down
*4100 total*

B:
5 minute choice swim
2 x 500 w/:30 rest as [50 kick (no board), 100 non-free, 150 choice drill, 200 Pull (breathing pattern 3/5 by 50)]
Main Set:
400 pull (neg split at 200)
8x50 @ 1:10 (non-free/free by 25)
300 Pull (descend by 100)
8x25 @ :40 (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 1:10 (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*3600 total*

C:
5 minute choice swim
400 pull (neg split at 200)
8x50 w/:15 rest (non-free/free by 25)
300 Pull (descend by 100)
8x25 w/:10 kick (FAST! kick hard on wall between intervals)
200 Pull (descend by 50)
6x50 w/:20 rest (25 swim, climb out, dive in, 25 FAST!)
100 Pull (descend by 25)
4x25 @ :60 (all are SPRINT! from a dive)
100 choice cool down
*2400 total*

Monday, December 14

The Monday Grind

A:
500 warm up (200 swim/50 kick, repeat)
8x25 @ :30 drill (single arm & fist drill)
6x75 @ 1:30 (25 kick/50 swim build to FAST!)
3x100 pull @ 1:30 (3/5 breathing by 50)
8x25 @ :30 (IM order)
6x75 @ 1:20 (25 easy/25 medium/25 FAST!)
3x100 pull @ 1:30 (3/7 breathing by 50)
8x25 @ :30 (dolphin kick on your back)
6x75 @ 1:10 (descend 1-4)
3x100 pull @ 1:30 (3/9 breathing by 50)
8x25 @ :30 from a dive (get out of pool after each 25)
6x75 @ 1:00 (make the interval!)
3x100 choice @ 1:45 (easy cool down)
*4300 total*

B:
500 warm up (200 swim/50 kick, repeat)
8x25 @ :45 drill (Tarzan & non-free)
6x75 @ 2:00 (25 kick/50 swim build to FAST!)
3x100 pull @ 1:55 (3/5 breathing by 50)
8x25 @ :40 (descend stroke count 1-4)
6x75 @ 1:45 (25 easy/25 medium/25 FAST!)
3x100 pull @ 1:55 (3/7 breathing by 50)
8x25 @ :40 from a dive (get out of pool after each 25)
6x75 @ 1:30 (make the interval!)
3x100 choice @ 2:00 (easy cool down)
*3350 total*

C:
500 warm up (200 swim/50 kick, repeat)
8x25 w/:15 rest (fingertip drag and catchup drill)
6x75 w/:20 rest (25 kick/50 swim build to FAST!)
3x100 pull w/:20 rest (3/5 breathing by 50)
8x25 w/:10 rest (descend stroke count 1-4)
6x75 w/:20 rest (25 easy/25 medium/25 FAST!)
3x100 pull w/:20 rest (easy cool down)
*2500 total*