Thursday, December 22, 2011

A:
400 choice warm up
6x50 @ 1:15 (kick/drill by 25)
4x75 @ 1:30 (free/non-free/free by 25)
6x50 @ :60 (pull, 3/5/7 breathing pattern by 50)
4x100 @ 1:45 (strong pull)
6x50 @ :60 (swim, easy/fast by 25)
4x150 @ 3:00 (swim, descend 1-4)
6x50 @ 1:05 (Tarzan/swim by 25)
2x200 w/:30 sec rest (swim, NO Walls!...open water turns)
100 cool down
*3600 Total*


B:
300 choice warm up
5x50 w/:20 sec rest (kick/drill by 25)
4x75 w/:30 sec rest (free/non-free/free by 25)
5x50 w/:20 sec rest (pull, 3/5 breathing pattern by 50)
4x75 w/:30 sec rest (strong pull)
5x50 w/:20 rest (swim, easy/fast by 25)
4x75 w/:30 rest (swim, descend 1-4)
5x50 w/:20 rest (Tarzan/swim by 25)
100 cool down
*2400 Total*

Wednesday, December 21, 2011

A:
700 warm up (250 swim/200 kick/250 swim)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 @ 1:10 (IM order, 25 drill/25 swim)
4x50 @ 2:00 (IM order, 25 ALL OUT FAST/25 recovery)
300 pull (3/5/7 breathing pattern by 50)
6x50 @ 1:00 paddles only (descend 1-3, 4-6)
3 x [50 @ :50, 100 @ 1:40, 150 @ 2:30 (all swim)]
200 cool down
*3500 Total*

B:
500 warm up (kick any 200 yards)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down
*2300 Total

Tuesday, December 20, 2011

A:
500 warm up
6x75 @ 1:40 (kick/drill/swim by 25)
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
4x150 @ 2:30 pull smooth
6x50 @ :50 swim strong
100 easy
16x25 @ :40 (odds: non-free, evens: free)
200 cool down
*3500 Total*

B:
500 warm up
6x75 w/:20 sec rest (kick/drill/swim by 25)
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
4x100 w/:20 sec rest pull smooth
6x50 w/:10 sec rest swim strong
100 cool down
*2400 Total*

Monday, December 19, 2011

A:
600 warm up
6x50 kick @ 1:15
6x50 drill @ :55
6x50 swim @ :45 (descend 1-3, 4-6)
100 pull @ 1:40
200 pull @ 3:20
300 pull @ 5:00
400 pull @ 6:40
extra :60 rest
300 swim @ 4:30
200 swim @ 3:15
100 swim @ 1:40
50 easy recovery
4x50 @ 1:10 (25 drill/25 swim...IM order)
3x100 IM @ 2:00
200 cool down
*3850 Total*

B:
600 warm up
4x50 kick w/:30 sec rest
4x50 drill w/:20 sec rest
4x50 swim w/:10 sec rest
4x200 w/:30 sec rest (odds: swim, evens: pull)
4x50 w/:15 (25 free/25 non-free)
100 cool down
*2300 Total*

Saturday, December 17, 2011

Warm-up:
200 Swim/100 Kick
200 Choice Swim/100 Drill

Drill Set:
6 x 50 (on 1:10)
-25 Drill/25 Build
-#1-3 Fist Drill/#4-6 Fingertip Drag
4 x 100 (on 2:30)
-50 Kick/50 Shark Drill
2 x 200 Pull (15-20 sec rest between each)
-Breathing Pattern: 3/5 by 50

Main Set:
4 x 150 (15 sec. rest between each)
-50 Kick (middle of pool and back x 2)
-Drop Board 100 Swim (25 FAST/75 smooth)
4 x 50 (from center of pool) on 1:10
-Fast into the wall and after turn, then easy back to the middle

Warm-Down:
100 Easy

Total: 2600

Friday, December 16, 2011

A:
fins on
600 warm up (100 swim/50 kick)
4x150 @ 2:10 (50 kick/100 swim)
fins off
6x75 @ 1:05 (drill/swim/build by 25)
6x50 @ :50 (descend 1-3, 4-6)
50 easy
500 ALL OUT FOR TIME!
200 easy/recovery
6x50 @:60 (with kickboard: 25 kick/25 pull)
6x50 @ :55 (stick drill)
200 cool down
*3500 total*

B:
fins on
600 warm up (100 swim/50 kick)
fins off
4x75 w/:30 sec rest (drill/swim/build by 25)
4x50 w/:20 sec rest (descend 1-4)
50 easy
300 ALL OUT FOR TIME!
100 easy/recovery
4x50 w/:15 rest (with kickboard: 25 kick/25 pull)
4x50 w/:15 rest (stick drill)
100 cool down
*2300 total*

Thursday, December 15, 2011

A:
200 swim/200 kick/200 pull/200 swim
4x100 swim 1:40 (3/5 Breathing Pattern by 25)
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs (feet first on shallow end) , 75 easy recovery]
400 (kick/drill by 25)
6x50 @ 1:10 (25 non-free, 25 easy free)
200 cool down
*3500 Total*

B:
200 swim/200 kick/200 pull
6x50 w/:30 sec rest (25 Tarzan/25 swim)
3x150 w/:30 sec rest (Turn @ the "T")
4 x [2x25 Down & Outs, 50 easy recovery]
300 (kick/drill by 25)
6x50 w/:20 sec rest (25 non-free, 25 easy free)
100 cool down
*2400 Total*