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*

Wednesday, January 14

A:
15 minutes- choice warm up
10 minutes- kick with board (:60 easy, :30 hard, repeat)
200 easy swim
main set:
3x (8x50- 2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40
200 easy swim)
5x100 pull @ 1:30, steady
5x100 w/fins @ 1:25, kick underwater for first 25
10x25 @ :30, odds easy, evens sprint!
200 cool down
*4900 Total (estimate)*

B:
10 minutes- choice warm up
7 minutes- kick with board (:60 easy, :30 hard, repeat)
150 easy swim
main set:
3x (2 @ 1:05, 2 @ 1:00, 2 @ :55
150 easy swim)
4x100 pull @ 2:00, steady
4x100 w/fins @ 1:50, kick underwater for first 25
200 cool down
*3300 Total (estimate)*

C:
7 minutes- choice warm up
5 minutes- kick with board (:60 easy, :30 hard, repeat)
100 easy swim
main set:
3x (4x50 @ 1:20
100 easy swim)
3x100 pull w/ :45 rest
3x100 w/fins w/:30 rest
100 cool down
*2100 Total (estimate)*

Monday, January 12

*LCM*

A:
900 warm up as 3x(200 swim, 50 kick, 50 drill)
4x50 swim @ :60
5x200 swim @ 3:20
4x50 pull @ :55
3x300 pull @ 4:45
4x50 w/fins @ :50
2x400 w/fins @ 6:15
4x50 cool down, your choice, w/ :15 rest
*4400 Total*

B:
600 warm up as 2x(200 swim, 50 kick, 50 drill)
4x50 swim @ 1:10
4x200 swim @ 4:15
4x50 pull @ 1:05
2x300 pull @ 6:00
4x50 w/fins @ :60
1x400 w/fins
4x50 cool down, your choice, w/ :15 rest
*3200 Total*

C:
300 warm up as 200 swim, 50 kick, 50 drill
4x50 swim @ 1:30
2x200 swim w/ :60 rest
4x50 pull @ 1:30
1x200 pull w/ 2:00 rest
4x50 w/fins @ 1:30
1x300 w/fins w/ 2:00 rest
100 cool down
*1900 Total*