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