Friday, January 8

From Coach Misty

A:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
2 x (100 IM/50 free)
Main Set:
300 pull (easy/med/fast by 100) @ 4:30
4x50 @ 1:00 (RACE!)
300 pull (build each 100) @ 4:30
6x50 @ 1:10 (RACE!)
300 swim (100 IM/100 free/100 IM) @ 5:00
8x50 @1:30 (RACE from a dive!)
300 easy/recovery
8x25 @ :30 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/100 non free/150 free
*3900 total*

B:
2 x (200 swim/50 single arm drill)
2 x (200 pull/50 kick no board)
Main Set:
300 pull (easy/med/fast by 100) @ 6:00
2x50 @ 1:15 (RACE!)
300 pull (build each 100) @ 6:00
4x50 @ 1:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
6x50 @ 2:00 (RACE from a dive!)
300 easy/recovery
8x25 @ :45 (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*3200 total*

C:
200 swim/50 single arm drill
200 pull/50 kick no board
Main Set:
300 pull (easy/med/fast by 100) w/:30 rest
2x50 w/:30 rest (RACE!)
300 pull (build each 100) w/:30 rest
2x50 w/:30 (RACE!)
300 swim (50 nonfree/100 free) w/:30 rest
2x50 w/:30 rest (RACE from a dive!)
300 easy/recovery
4x25 w/:15 rest (odds: Tarzan drill/evens: underwater recovery)
Cool down:
50 kick/150 swim
*2300 total*

Wednesday, January 6

2, 4, 6, 8, Who Do You Appreciate?

A:
300 swim/200 pull/100 kick
8x50 @ :50 (descend 1-4, build 5-8)
6x50 @ :45 (25 fast/25 easy)
4x50 @ :40 (all strong)
2x50 @ :35 (Make the interval!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
2x50 @ :60 (IM switch)
4x50 @ :55 (one each stroke)
6x50 @ :50 (IM/free by 25)
8x50 @ :45 (all strong free)
100 easy/recovery
300 swim/200 pull/100 kick
*4000 total*

B:
300 swim/200 pull/100 kick
8x50 @ :60 (descend 1-4, build 5-8)
6x50 @ :55 (25 fast/25 easy)
4x50 @ :50 (all strong)
2x50 @ :45 (Make the interval!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
2x50 @ 1:10 (tarzan/swim by 25)
4x50 @ 1:05 (non-free/free by 25)
6x50 @ :60 (pull)
8x50 @ :55 (all strong free)
100 easy/recovery
*3400 total*

C:
300 swim/200 pull/100 kick
8x50 w/:15 rest (descend 1-4, build 5-8)
6x50 w/:10 rest (25 fast/25 easy)
4x50 w/:10 rest (all strong)
2x50 w/:05 rest (Fast effort!)
100 easy/recovery
300 swim (no walls)/200 pull (3/5 breathing)/100 kick
100 easy/recovery
*2300 total*

Monday, January 4

Manic Monday

A:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
8x50 @ :60 (25 fast kick/25 sailboat drill)
8x50 @ :55 (w/buoy between ankles)
8x50 @ :50 (build each 50)
8x50 @ :45 (all strong)
300 pull (3/5 breathing pattern by 50)
600 as (200 IM drill/200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*4300 total*

B:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
400 as (200 IM drill/200 strong)
6x50 @ 1:15 (25 fast kick/25 sailboat drill)
6x50 @ 1:10 (w/buoy between ankles)
6x50 @ :60 (build each 50)
6x50 @ :55 (all strong)
300 pull (3/5 breathing pattern by 50)
400 as (200 build/200 strong)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*3500 total*

C:
600 warm up as (100 swim/50 kick)
300 pull (3/5 breathing pattern by 50)
4x50 w/:10 rest (25 fast kick/25 sailboat drill)
4x50 w/:10 rest  (w/buoy between ankles)
4x50 w/:10 rest  (build each 50)
4x50 w/:10 rest  (all strong)
300 pull (3/5 breathing pattern by 50)
Fun cool down:
50 Tarzan drill/50 dog-paddle/200 swim
*2300 total*