Friday, February 6

A:
800 warm up
8x50 @ :60 (25 kick, 25 swim)
8x50 @ :50 (25 drill, 25 swim)
4x200@ 3:00 (negative split at the 100 wall)
2x400 steady pull w/ :30 sec rest between
8x100 strong (4 @ 1:30, 2 @ 1:25, 2 @ 1:20)
200 cool down
*4200 Total*

Optional set before cool down:
8x100 strong (4 @ 1:20, 2 @ 1:15, 2 @ 1:10)
*5000 Total*

B:
600 warm up
6x50 @ 1:10 (25 kick, 25 swim)
6x50 @ :60 (25 drill, 25 swim)
4x150@ 3:00 (negative split at the 75 wall)
2x300 steady pull w/ :45 sec rest between
6x100 @ 2:00 (negative split at the 50 wall)
200 cool down
*3200 Total*

C:
400 warm up
4x50 @ 1:30 (25 kick, 25 swim)
4x50 @ 1:15 (25 drill, 25 swim)
4x100 @ 3:00 (negative split at the 50 wall)
2x200 steady pull w/ :60 sec rest between
4x100 @ 2:30 (negative split at the 50 wall)
100 cool down
*2100 Total*

Wednesday, February 4

A:
400 swim with fins
8x50 kick with fins @ :60
300 swim
6x50 kick @ 1:15
200 pull with buoy
4x50 pull w/buoy @ :50
100 IM swim
4x25 IM order @ :30
main set:
10x25 @ :40 FAST with flip turn at wall
200 easy
10x50 FAST with "2-Turns" @ 1:15 (start and end in the middle of the pool...two flip turns per 50)
200 easy
5x100 @ 1:45 (50 choice, 50 free)
200 cool down
*3700 Total*

Optional EXTRA set before cool down:
5x100 pull @ 1:30
*4200 Total*

B:
200 swim with fins
4x50 kick with fins @ 1:10
200 swim
4x50 kick @ 1:30
200 pull with buoy
4x50 pull w/buoy @ :60
main set:
10x25 @ :45 FAST with flip turn at wall
200 easy
10x25 @ :45 FAST with flip turn at wall
200 easy
4x100 @ 2:00 (50 choice, 50 free)
200 cool down
*2700 Total*

C:
200 swim with fins
4x50 kick with fins @ 1:30
200 swim
4x50 kick @ 2:00
200 pull with buoy
4x50 pull w/buoy @ 1:20
main set:
10x25 @ :60 FAST
100 easy
3x100 @ 2:30 (50 choice, 50 free)
100 cool down
*1900 Total*

Monday, February 2

A:
5x200 easy warm up @ 3:30
8x75 @ 1:20 (3/5/7 breathing pattern by 25)
pull: on 1:30 base
400 @ 6:00
300 @ 4:30
200 @ 3:00
100 @ 1:30
6x75 @ 1:10 (3/5/7 breathing pattern by 25)
pull: on 1:25 base
300 @ 4:15
200 @ 2:50
100 @ 1:25
4x75 @ :60 (no breathing pattern)
pull:
4x100 on 1:20
200 cool down
*4500 Total*

B:
5x150 easy warm up @ 3:00
8x75 @ 1:30 (3/5/3 breathing pattern by 25)
pull: on 1:50 base
300 @ 5:30
200 @ 3:40
100 @ 1:50
6x75 @ 1:30 (3/5/3 breathing pattern by 25)
pull: on 1:45 base
200 @ 3:30
100 @ 1:45
4x75 @ 1:20 (no breathing pattern)
pull:
3x100 on 1:40
200 cool down
*3400 Total*

C:
5x100 easy warm up @ 3:00
8x50 @ 1:30 (3/5 breathing pattern by 25)
pull: w/ :60 rest
200, 150, 100, 50
6x50 @ 1:20 (3/5 breathing pattern by 25)
pull: w/ :45 rest
150, 100, 50
4x50 @ 1:10 (no breathing pattern)
pull:
4x50 on 1:10
100 cool down
*2500 Total*