Wednesday, January 20

Attack of the 25's!

A:
400 choice warm up.
20x25 @ :30 (3 build, 1 easy)
500 swim (NO walls)
16x25 @ :30 (IM order)
400 IM (kick/drill/swim/FAST by 25)
12x25 @ :30 (1 easy/1 FAST!)
300 pull (3/5 breathing pattern by 50)
8x25 @ :40 (FAST 15 meters kick underwater)
200 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
10x50 pull @ :45 (distance per stroke)
200 cool down
*4100 total*

B:
400 choice warm up.
16x25 @ :40 (3 build, 1 easy)
400 swim (NO walls)
12x25 @ :40 (1 non-free/1 free)
300 (kick/drill/swim by 25)
8x25 @ :40 (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 @ :45 (FAST 10 meters kick underwater)
150 choice kick
4x25 @ :60 (all RACE, from a dive)
100 easy/recovery
8x50 pull @ :60 (distance per stroke)
200 cool down
*3300 total*

C:
300 choice warm up.
12x25 w/:15 rest (3 build, 1 easy)
300 swim (NO walls)
8x25 w/:15 rest (1 non-free/1 free)
300 (kick/drill/swim by 25)
6x25 w/:15 rest (1 easy/1 FAST!)
200 pull (3/5 breathing pattern by 50)
6x25 w/:15 rest (FAST 5 meters kick underwater)
100 choice kick
4x25 w/:30 rest (all RACE, from a dive)
100 easy/recovery
4x50 pull w/:15 rest (distance per stroke)
100 cool down
*2500 total*

Monday, January 18

Show Us Your Best 500s!

A:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim, IM order)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
3 x [6x50 @ :50 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 non-free recovery]
300 pull smooth
4x50 @ :60 (kick/swim by 25)
*4500 total*

B:
400 swim w/:20 rest
300 w/:15 rest (25 kick/25 drill/25 swim)
200 pull w/:15 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
2 x [6x50 @ 1:05 (descend 1-3, 4-6)
      100 non-free w/:30 rest
      500 swim FAST For Time! *Record your times in our comments!*
      100 easy recovery]
300 pull smooth
4x50 @ 1:15 (kick/swim by 25)
*3500 total*

C:
400 swim w/:20 rest
300 w/:20 rest (25 kick/25 drill/25 swim)
200 pull w/:20 rest (breathe every 3/5 by 50)
100 kick w/:60 rest
Main Set:
6x50 w/:15 rest (descend 1-3, 4-6)
100 non-free w/:30 rest
500 swim FAST For Time! *Record your times in our comments!*
100 easy recovery
300 pull smooth
4x50 w/:15 rest (kick/swim by 25)
*2500 total*