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*