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)