Friday, January 30

A:
warm up: 3x300 w/ :20 rest between each (150 swim, 100 drill, 50 kick)
9x50 @ :55 (descend 1-3, 4-6, 7-9)
100 easy
main set:
10 minute swim! (swim as far as possible in 10 minutes, remember distance)
4x150 @ 2:30 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
5 minute swim! (goal: swim further than 1/2 of 10 minute swim)
50 easy
12x25 @ :30 w/fins (kick flutter or dolphin on back, streamlined arms)
300 w/fins (50 back, 50 free)
200 cool down
*4200 Total (estimate)*

B:
warm up: 2x300 w/ :45 rest between each (150 swim, 100 drill, 50 kick)
9x50 @ 1:10 (descend 1-3, 4-6, 7-9)
50 easy
main set:
8 minute swim! (swim as far as possible in 8 minutes, remember distance)
3x150 @ 3:15 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
4 minute swim! (goal: swim further than 1/2 of 8 minute swim)
50 easy
12x25 @ :45 w/fins (kick flutter or dolphin on back, streamlined arms)
200 cool down
*3000 Total (estimate)*

C:
warm up: 1x300 (150 swim, 100 drill, 50 kick)
9x50 @ 1:30 (descend 1-3, 4-6, 7-9)
50 easy
main set:
3x150 @ 2:30 (100 w/buoy only, rest :10 & drop buoy, 50 swim build to 95%)
50 easy
4 minute swim! (goal: swim further than 1/2 of 10 minute swim)
50 easy
12x25 @ :30 w/fins (kick flutter or dolphin on back, streamlined arms)
200 cool down
*2000 Total (estimate)*

Wednesday, January 28

A:
500 warm up
8x50 @ :60 (descend stroke count by 1 stroke in 2 groups of 4 50s)
12x25 @ :30 (3/5/7/9 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x100 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x100 swim @ 1:30 (descend time 1-5)
400 or 500 pull easy
10x50 pull @ :45
200 cool down
*4000 Total (estimate)*

B:
400 warm up
6x50 @ 1:10 (descend stroke count by 1 stroke in 2 groups of 3 50s)
8x25 @ :40 (3/5/7/9 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x75 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x75 swim @ 1:30 (descend time 1-5)
300 or 400 pull easy
8x50 pull @ :60
200 cool down
*3200 Total (estimate)*

C:
300 warm up
6x50 w/ :45 rest (descend stroke count by 1 stroke in 2 groups of 3 50s)
6x25 @ :60 (3/5/7 breathing pattern by 25)
main set:
6:00 kick (with kick board...:45 easy kick, :30 fast kick, repeat)
5x50 @ 1:30 (descend time 1-5)
6:00 kick (with board...:30 easy, :20 fast, repeat)
5x50 swim @ 1:30 (descend time 1-5)
200 or 300 pull easy
6x50 pull w/ :45 rest
200 cool down
*2300 Total (estimate)*

Monday, January 26

Long Course Meters Today!

A:
600 warm up
6x100 @ 2:15 (kick/drill by 50)
8x50 @ :60 steady pace swim
main set:
3x200 swim @ 3:20
3x200 pull @ 3:20
3x200 swim @ 3:05
3x200 pull @ 3:05
(:30 seconds rest between sets to add/remove equipment)
300 easy cool down
*3700 Total*

B:
400 warm up
4x100 w/:30 rest (kick/drill by 50)
6x50 @ 1:15 steady pace swim
main set:
3x100 swim @ 3:00
3x100 pull @ 3:00
3x100 swim @ 2:45
3x100 pull @ 2:45
(:30 seconds rest between sets to add/remove equipment)
300 easy cool down
*2600 Total*

C:
300 warm up
3x100 w/:30 rest (kick/drill by 50)
6x50 @ 1:30 steady pace swim
main set:
3x100 swim @ 3:20
3x100 pull @ 3:10
3x100 swim @ 3:00
(:60 seconds rest between sets to add/remove equipment)
200 easy cool down
*2000 Total*