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*