Friday, January 2

*Long Course Meters*
A:
10 minute 'your-choice' warm up
8x50 kick w/board (25 easy, 25 hard)
8x50 drill w/pull buoy: 2 as 'shark' drill (tap buoy with hand after every stroke)
2 as 'no-cheat-ketch-up' drill (hold buoy above head, transfer between hands on each stroke)
2 as 'low-buoy' drill (place buoy between ankles)
2 as 'one-arm' swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 8x50 swim @ :60 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
3x100, 2x150, 1x300...all pulling on 1:40 per 100 (1:40, 2:30, 5:00)
1x300, 2x150, 3x100...all swim on 1:30 per 100 (4:30, 2:15, 1:30)
200 cool down
*3700 total*

B:
10 minute 'your-choice' warm up
8x50 kick w/board (25 easy, 25 hard)
8x50 drill w/pull buoy: 2 as 'shark' drill (tap buoy with hand after every stroke)
2 as 'no-cheat-ketch-up' drill (hold buoy above head, transfer between hands on each stroke)
2 as 'low-buoy' drill (place buoy between ankles)
2 as 'one-arm' swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 6x50 swim @ 1:20 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
4x50, 2x100, 1x200...all pulling on 1:10 per 50 (1:10, 2:20, 4:40)
1x200, 2x100, 4x50...all swim on 1:10 per 50 (1:10, 2:20, 4:40)
200 cool down
*3000 total*

C:
10 minute 'your-choice' warm up
4x50 kick w/board (25 easy, 25 hard)
4x50 drill w/pull buoy: 1 as 'shark' drill (tap buoy with hand after every stroke)
1 as 'no-cheat-ketch-up' drill (hold buoy above head, transfer between hands on each stroke)
1 as 'low-buoy' drill (place buoy between ankles)
1 as 'one-arm' swim (hold buoy with one hand, stroke with other arm, switch after 25 meters) 4x50 swim @ :60 (odds: 25 ez, 25 fast; evens: 25 fast, 25 easy)
main set:
2x50, 1x100...all pulling
2x50, 1x100...all swimming
2x50, 1x100...all pull OR swim with :30 rest after 50s, :60 rest after 100s
100 cool down
*1600 total*

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!