Wednesday, December 31

A:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x75 @ 1:15 (kick/drill/swim)
10x25 @:30 (odds easy, evens build)
main set:
50
100
150
200
150
100
50...all @ :40 or :45 base per 50y (all strong)
4x200 pull @ 2:45-3:00
main set:
50
100
150
100
50...all @ :35 or :40 base per 50y (all fast)
200 cool down
*3700 Total*

B:
600 warm up (200fr, 100bk, 200fr, 100IM)
6x75 @ 1:15 (kick/drill/swim)
8x25 @:30 (odds easy, evens build)
main set:
50
100
150
100
50...all @ :50 or :60 base per 50y (all strong)
3x200 pull @ 3:30-4:00
main set:
50
100
50...all @ :50 :60 base per 50y (all fast)
200 cool down
*3000 Total*

C:
200 warm up freestyle
4x75 (kick/drill/swim by 25)
200 swim 2x(50 free, 50 back)
4x25 w/:30 rest 2x(1 easy, 1 fast)
main set:
25
50
75
100
75
50
25...all with :30 or more rest
3x100 pull
100 cool down
*1600 Total*

Monday, December 29

*Back to short course yards*
A:
800 warm up
2x400 w/:30 rest (50 kick, 150 swim)
3x300 pull w/:20 rest
4x200 steady swim @ 2:50
6x100 swim @1:30 (descend 1-3, 4-6)
200 cool down
*4100 Total*

B:
5-600 warm up
2x300 w/:40 rest (50 kick, 100 swim)
3x200 pull w/:30 rest
4x100 swim @1:45-2:00 (descend 1-4)
10x50 @ :60 (3/5 breathing pattern by 25)
200 cool down
*2900 Total*

C:
200 warm up
9x50 w/:30 rest as 3x(1 kick, 1 drill, 1 swim)
4x100 pull w/:60 rest
8x50 w/:30 rest (descend 1-4, 5-8)
100 cool down
*1550 Total*

-----Don't forget to VOTE for your 'favorite equipment' in the poll on the right-hand column. Voting ends on the New Year...Pull Buoy and Kick Board are neck-and-neck. I will design a practice around the winning equipment!

Friday, December 26

*Long Course Meters*
A:
600 warm up
12x50 4x(kick @ 1:10, drill @ 1:05, swim @ :60)
6x100 steady swim @ 1:30
4x150 @ 2:30 (3/5/7 breathing pattern by 50)
3x200 @3:00 pull
2x300 fins w/:30 rest 2x(50 dolphin kick on back, 100 swim)
100 cool down
*3700 Total*

B:
500 warm up
12x50 4x(kick @ 1:30, drill @ 1:20, swim @ 1:10)
4x100 steady swim @ 2:00
2x150 w/:30 rest (3/5/7 breathing pattern by 50)
3x200 fins w/:30 rest 2x(50 dolphin kick on back, 150 swim)
100 cool down
*2700 Total*

C:
200 warm up
6x50 2x(kick, drill, swim) w/:45 rest
6x50 w/:60 rest 2x(back, breast, free)
6x50 @ 2:00 (descend effort 1-3, 4-6)
300 with fins 2x(50 kick on back, 100 swim)
100 cool down
*1500 Total*

Wednesday, December 24

*Long Course Meters
A:
600 warm up
8x100 @ 2:00 (odds IM, evens free)
5x100 @ 1:40 (pull)
8x50 @ 1:15 (25 fast IM order, 25 easy free)
100 easy
5x100 @ 1:40 (pull)
600 with fins (50 dolphin kick, 50 free swim)
4x50 cool down (3, 5, 7, 3 breathing pattern by 50)
*3700 Total*

B:
500 warm up
6x100 @ 2:20 (odds IM, evens free)
4x100 @ 1:40 (pull)
8x50 @ 1:15 (25 fast IM order, 25 easy free)
100 easy
4x100 @ 1:40 (pull)
500 with fins (50 dolphin kick, 50 free swim)
4x50 cool down (3, 5, 7, 3 breathing pattern by 50)
*3100 Total*

C:
200 warm up with fins
200 kick with fins
6x50 w/:30 (descend stroke count by 50)
4x50 @ 3:00 (25 fast, 25 easy free)
6x50 w/:45 (pull)
100 cool down
*1300 Total*

Monday, December 22

Today's workout was Long Course Meters!
A:
500 warm up
6x50 @ 1:10 (kick/swim by 25)
6x50 @ :60 (drill/swim by 25)
6x50 @ :55 (distance per stroke/swim by 25)
main set -
(4x50 @ :55 buoy only
4x100 @ 1:40 buoy & paddles
4x150 @ 2:45 swim
3x200 @3:30 fins)
6x100 kick/swim with fins
200 cool down
*4000 Total*

B:
400 warm up
6x50 @ 1:30 (kick/swim by 25)
6x50 @ 1:15 (drill/swim by 25)
main set -
(2x50 @ 1:15 buoy only
2x100 @ 2:00 buoy & paddles
2x150 @ 3:00 swim
2x200 @ 3:45 fins)
6x100 kick/swim with fins
200 cool down
*2800 Total*

A:
200 warm up
2x50 w/:30 (kick/swim by 25)
2x50 w/:30 (drill/swim by 25)
4x50 w/:45 (descend stroke count each 50)
main set -
2x(2x50 w/:30 buoy only
2x50 w/:30 swim)
2x50 kick with fins
2x50 swim with fins
100 cool down
*1300 Total*

Friday, December 19

A:
800 warm up with fins
7x100 @ 1:40 (kick/swim/drill/swim by 25)
3x200 @ 3:00 pull (negative split at the 100)
10x50 @ :45 pull (strong)
4x100 swim @ 1:30 (descend 1-4)
4x75 @ 1:05 (3/5/7 breathing pattern by 25)
4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall)
200 cool down
*3800 Total*

B:
500 warm up with fins
5x100 @ 2:15 (kick/swim/drill/swim by 25)
3x100 @ 2:00 pull (negative split at the 50)
6x50 @ :60 pull (strong)
4x100 swim @ 2:00 (descend 1-4)
4x50 @ 1:05 (3/5 breathing pattern by 25)
4x25 @ :60 (shooters...streamline & kick off the wall , no breathing, as far as possible, then swim easy to the wall)
200 cool down
*2500 Total*

A:
300 warm up with fins
8x50 w/:60 (4 as kick/swim; 4 as drill/swim by 25)
3x50 @ 2:00 pull
6x25 @ :60 pull (strong)
4x25 swim @ :60 (descend 1-4)
4x50 @ 2:15 (3/5 breathing pattern by 25)
100 cool down
*1400 Total*

Wednesday, December 17

A:
500 warm up
400 pull
300 drill
200 kick
100 IM
9x50 @:50 (descend 1-3, 4-6, 7-9)
4x25 all out @ :40
main set:
2x:
(6x50 ALL OUT...2 @ :50, 2 @ 1:10, 2 @ 1:30
300 easy recovery)
600 with fins (100 bk, 100 fr)
200 cool down
*4100 Total*

B:
500 warm up
300 drill
100 kick
6x50 @:60 (descend 1-3, 4-6)
4x25 all out @ :45
main set:
2x:
(5x50 ALL OUT...2 @ :60, 2 @ 1:20, 1 @ 1:40
250easy recovery)
600 with fins (100 bk, 100 fr)
100 cool down
*3000 Total*

C:
200 swim
100 drill
100 kick
12x25 w/:30 rest (descend 1-4, 5-8, 9-12)
8x50 odds: ALL OUT, evens recovery
300 with fins
100 cool down
*1500 Total*

Monday, December 15

A:
10 minute free swim warm up
8x75 on 1:20 (4x kick/drill/swim; 4x 3/5/7 breathing)
Main set:
2x – 50, 100, 150, 200 all pull (:50, 1:25, 2:10, 2:50)
2x – 50, 100, 150, 200 all swim (:50, 1:30, 2:15, 3:00)
50-100 easy recovery
7 minutes continuous kick w/board as 4x (:60 easy, :30 fast)
8x50 even pace on :50
200 cool down
*4200 Total* (estimated)

B:
10 minute free swim warm up
6x75 on 1:50 (3x kick/drill/swim; 3x 3/5/7 breathing)
Main set:
4x – 50 w/:15 sec rest, 100 w/:20 rest, 150 w/:30 rest
(2 cycles pull, 2 cycles swim)
50- easy recovery
7 minutes continuous kick w/board as 4x (:60 easy, :30 fast)
6x50 even pace on 1:05
100 cool down
*3000 Total* (estimated)

C:
200 warm up
4x75 w/:45 rest (kick/drill/swim by 25)
Main set:
4x – 25 w/:30 sec rest, 50 w/:45 rest, 75 w/:60 rest
(2 cycles pull, 2 cycles swim)
50 easy
5 minutes continuous kick w/board as 3x (:60 easy, :30 fast)
6x25 even pace on :60
100 cool down
*1600 Total* (estimated)

Friday, December 12

A:
600 warm up 2x(200 free, 100 IM drill)
8x75 kick/drill/swim (IM order, twice through)
3 times:
(200 pull freestyle @3:00, 2x100 IM @1:40)
3x50 with band @:60
4x75 free @ 1:20, descend 1-4
3 times:
(100 free @ 1:30, 2x50 @ :50 fly/back, breast/free)
3x50 with band
200 cool down

B:
400 warm up (300 free, 100 choice)
6x75 kick/drill/swim
2 times:
(150 pull freestyle @3:00, 2x100 free @1:45)
4x75 free @ 1:40, 3/5/3 breathing pattern by 25
2 times:
(100 free @ 1:50, 2x50 @ 1:00 free)
100 cool down

C:
200 warm up
4x75 kick/drill/swim
3 times:
(100 pull w/:30 rest, 2x50 swim w/:20 rest)
300 with fins (100 swim/100 kick/100 swim)
100 cool down

Wednesday, December 10

A:
500 warm up
10x50 kick/drill by 25 @ :60
16x25 @:30 (descend 1-4, 5-8, etc)
main set:
1x 150 fast, 100 easy (both on 2:00)
2x 100 fast, 75 easy (all on 1:20)
4x 50 fast, 25 easy (all on :40)
3x200 pull smooth w/ :20 rest
8x50 as 4x(1 fast on :40, 1 easy on 1:00)
6x100 swim w/fins @1:30
200 cool down
*4100 Total*

B:
400 warm up
8x50 kick/drill by 25 @ 1:30
12x25 @:40 (descend 1-4, 5-8, etc)
main set:
1x 100 fast, 100 easy (both on 2:00)
2x 75 fast, 50 easy (all on 1:30)
4x 50 fast, 25 easy (all on :60)
4x100 pull smooth w/ :20 rest
4x50 as 2x(1 fast on :40, 1 easy on 1:00)
5x50 swim w/fins on :60
100 cool down
*2800 Total*

C:
200 warm up
6x50 kick/drill by 25 w/:60 rest
8x25 @:50 (descend 1-4, 5-8, etc)
4x 25 fast, :15 rest 50 easy, :30 rest
1x200 pull smooth w/ :20 rest
100 cool down
*1300 Total*

Monday, December 8

A:
1000 warm up with fins
12x50 kick (1 fast on 1:00, 1 easy on 1:10)
4x200 swim on 3:00 (negative split at 100 wall)
500 pull
6x150 on 2:20 (100 smooth, :5 rest, 5 fast)
8x25 on :40 2x(3 breaths, 2 breaths, 1, 0...by 25)
200 cool down
*4200 Total

B:
800 warm up with fins
8x50 kick on 1:30
4x150 swim on 3:00 (negative split at 75 wall)
300-400 pull
6x100 (75 smooth, :5 rest, 25 fast)
200 cool down
*3000 Total

C:
200 warm up
6x50 kick with fins (:30 rest)
6x50 swim (negative split at 25 wall)
200 pull
6x50 swim (25 easy, :5 rest, 25 fast)
100 cool down
*1400 Total

Friday, December 5

A:
600 warm up
15 x 50 (5 kick on 1:10, 5 drill on 1:00, 5 swim on :50)
8x100 (odds IM on 1:50, evens free on 1:30)
2 x 300with fins (one swim, one kick)
4x200 pull (2 at 3:00, 2 at 2:50)
6 x 50 on 1:00 (3/3, 3/5 breathing pattern)
200 cool down
*4100 total*

B:
500 warm up
12 x 50 (4 kick on 1:45, 4 drill on 1:30, 4 swim on 1:15)
4x100 free on 2:00
2 x 300 with fins (one swim, one kick)
4x100 pull on 2:00
6 x 50 on 1:10 (3/3, 3/5 breathing pattern)
200 cool down
*3000 total*

C:
200 warm up
12 x 25 (4 kick, 4 drill, 4 swim)
8 x 50 with fins (2 swim, 2 kick, 2 swim, 2 kick)
4x100 pull w/:30 seconds rest
100 cool down
*1500 total*

Wednesday, December 3

A:
900 warm up 3x(200 swim, 50 kick, 50 drill)
10x50 swim @:55
12x25 @:30 4x(2 drill, 1 build)
4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast)
4x: (100 smooth @ 1:45
75 build @ 1:20
50 fast @ 1:00
25 all out @ :40)
50 easy recovery
400 pull smooth
6x25 @ :30 build
6x50 @ 1:00 3x(1 fast, 1 easy)
200 cool down
*4100 Total*

B:
600 warm up 2x(200 swim, 50 kick, 50 drill)
6x50 swim @:1:05-1:10
12x25 @:45 4x(2 drill, 1 build)
4x75 @ 1:45 (25 easy, 25 extra kick, 25 fast)
2x: (100 smooth @ 2:15
75 build @ 1:45
50 fast @ 1:00
25 all out @ :45)
100 easy recovery
400 pull smooth
200 cool down
*2700 Total*

C:
300 warm up as: 200 swim, 50 kick, 50 drill
4x50 swim with :30 rest
12x25 @:60 4x(2 drill, 1 build)
4x75 @ 1:20 (25 easy, 25 extra kick, 25 fast)
200 pull smooth
100 cool down
*1400 Total*