Friday, February 5

A Day of 150s...At Least They're Not 200s!

A:
300 choice swim warm up
5x150 @ 2:45 (50 kick/100 swim build)
8x25 @ :30 (IM drill)
5x150 @ 2:30 (100 IM/50 free)
8x25 @ :30 (descend stroke count 1-4, 5-8)
5x150 pull @ 2:20 (50 ez, 50 med, 50 strong)
8x25 @ :30 (stick/catch up drill)
5x150 swim @ 2:10 (all strong)
8x25 @ :30 (FAST streamline kick & 10 strokes, remainder easy)
200 cool down
*4300 total*

B:
200 choice swim warm up
4x150 @ 3:30 (50 kick/100 swim build)
8x25 @ :40 (fingertip drag/fist drill)
4x150 @ 3:15 (50 free/50 non-free/50 free)
8x25 @ :40 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00 (50 ez, 50 med, 50 strong)
8x25 @ :40 (stick/catch up drill)
4x150 swim @ 2:50 (all strong)
8x25 @ :40 (FAST streamline kick & 10 strokes, remainder easy)
100 cool down
*3500 total*

C:
200 choice swim warm up
4x150 w/:30 rest (50 kick/100 swim build)
4x25 w/:10 rest (fingertip drag/fist drill)
4x150 w/:30 rest (50 free/50 non-free/50 free)
4x25 w/:10 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest (50 ez, 50 med, 50 strong)
4x25 w/:10 rest (stick/catch up drill)
100 cool down
*2400 total*

Monday, February 1

Show Me Some White-Water!

A:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
500 IM as 100 IM kick/100 IM drill/300 IM swim
4 x [250 pull @ 3:45
       3x50  @ :45 (descend 1-3)
       2x50 kick @ 1:05 FAST!]
8x50 @ :55 (IM switch)
300 cool down as (50 kick/50 fingertip drag/50 choice, repeat)
*4200 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
4 x [250 pull @ 5:00
       3x50  @ :60 (descend 1-3)
       2x50 kick @ 1:30 FAST!]
8x50 @ 1:10 (25 non-free/25 free)
200 cool down as (50 kick/50 fingertip drag/100 choice)
*3600 Total*

B:
500 warm up as 200 swim/50 kick, repeat
500 pull as 150 with buoy/150 with paddles/200 with both
2 x [250 pull w/:45 rest
       3x50  w/:15 rest (descend 1-3)
       2x50 kick w/:20 rest FAST!]
6x50 w/:15 rest (25 non-free/25 free)
100 cool down
*2400 total*