Friday, January 16

A:
600 warm up
5x200 w/:30 rest as (#1: 200 kick, #2: 150 kick/50 swim, #3: 100 kick/100 swim, #4: 50 kick/150 swim, #5: 200 swim)
main set:
(20x100
#1-3 freestyle swim on 1:30, # 4 fly on 1:45, #5 IM on 1:45
#6-8 freestyle swim on 1:30, # 9 back on 1:45, #10 IM on 1:45
#11-13 freestyle swim on 1:30, # 14 breast on 1:45, #15 IM on 1:45
#16-18 freestyle swim on 1:30, # 19-20 IM on 1:45)

10x50 @ 1:10 as: descend # of breaths 1-5, 6-10
(first 50, take 6 breaths, second 50 take 5, third 50 take 4, fourth take 3, fifth take 2!)
200 cool down
*4800 Total*

B:
400 warm up
4x150 w/:30 rest as (#1: 150kick, #2: 100 kick/50 swim, #3: 50kick/100 swim, #4: 150 swim)
main set:
(20x75
#1-3 freestyle swim on 1:30, # 4 fly drill on 1:45, #5 IM on 1:45
#6-8 freestyle swim on 1:30, # 9 back on 1:45, #10 IM on 1:45
#11-13 freestyle swim on 1:30, # 14 breast on 1:45, #15 IM on 1:45
#16-18 freestyle swim on 1:30, # 19-20 IM on 1:45)

8x50 @ 1:30 as: descend # of breaths 1-4, 5-8
(first 50, take 6 breaths, second 50 take 5, third 50 take 4, fourth take 3!)
100 cool down
*3000 Total*

C:
200 warm up
5x100 w/:30 rest as 50 kick/50 swim
main set:
(20x50
#1-3 freestyle swim on 1:30, # 4 drill on 1:45, #5 choice on 1:45
#6-8 freestyle swim on 1:30, # 9 drill on 1:45, #10 choice on 1:45
#11-13 freestyle swim on 1:30, # 14 drill on 1:45, #15 choice on 1:45
#16-18 freestyle swim on 1:30, # 19-20 choice on 1:45)
200 cool down
*1900 Total*

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