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*

Wednesday, January 27

Go Looooonnnnnng!

A:
1000 warm up (150 swim/50 kick/repeat)
4x200 pull @ 3:00 (descend 1-4)
800 swim (100 free/100 IM/repeat)
6x100 @ 1:45 (25 sprint kick/70 strong swim)
600 swim (no walls)
8x50 @ :45 (any 20 strokes FAST)
400 pull (3/5 breathing pattern by 50)
200 cool down
*4800 total

B:
800 warm up (150 swim/50 kick/repeat)
4x200 pull @ 4:00 (descend 1-4)
600 swim (100 free/50 non-free/repeat)
4x100 @ 2:20 (25 sprint kick/70 strong swim)
400 swim (no walls)
8x50 @ :60 (any 20 strokes FAST)
200 pull (3/5 breathing pattern by 50)
200 cool down
*3800 total

C:
600 warm up (150 swim/50 kick/repeat)
3x200 pull w/:20 rest (descend 1-3)
300 swim (100 free/50 non-free/repeat)
4x100 w/:15 rest (25 sprint kick/70 strong swim)
200 swim (no walls)
4x50 w/:10 rest (any 20 strokes FAST)
200 cool down
*2500 total

Monday, January 25

Smothered by 75s

A:
200 swim/200 pull/200 kick warm up
8x75 @ 1:30 (kick/drill/swim IM order)
8x75 @ 1:25 (free/non-free/free)
8x75 @ 1:20 (pull, descend 1-4, 5-8)
8x75 @ 1:15 (swim, 25 FAST/50 strong)
8x75 @ 1:05 (pull, strong)
8x75 @ 1:00 (swim, make interval!!)
200 cool down
*4400 cool down*

B:
200 swim/200 pull/200 kick warm up
6x75 @ 2:00 (kick/drill/swim)
6x75 @ 1:55 (free/non-free/free)
6x75 @ 1:45 (pull, descend 1-4, 5-8)
6x75 @ 1:40 (swim, 25 FAST/50 strong)
6x75 @ 1:30 (pull, strong)
6x75 @ 1:20 (swim, make interval!!)
200 cool down
*3500 cool down*

C:
200 swim/200 pull/100 kick warm up
4x75 w/:15 rest (kick/drill/swim)
4x75 w/:15 rest (free/non-free/free)
4x75 w/:15 rest (pull, descend 1-4, 5-8)
4x75 w/:15 rest (swim, 25 FAST/50 strong)
4x75 w/:10 rest (pull, strong effort)
4x75 w/:05 rest (swim, all fast!!)
100 cool down
*3500 cool down*

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*