Tuesday 12/10

WARM UP:

20min choice (no stopping)


MAIN SET:

200 IM drill

4 x 50 FL w/fins

4 x 50 BK pull

4 x 50 BR kick w/board

200 FR drill

4 x 50 @ :15 rest

4 x 50 @  :10 rest

4 x 50 @ :05 rest

Thursday 12/5

WARM UP: 1000

400 choice (50 drill / 50 swim)

300 FR pull

200 choice kick

100 IM (4-4-4/8)



MAIN SET: 1500 [750]

[3] 6 x 100 FR (first 25 IMO-FR)

[3] 6 x 75 FR (first 25 IMO-FR)

[3] 6 x 50 FR (first 25 IMO-FR)

[3] 6 x 25 IMO-FR

Tuesday 12/3

WARM UP: 800

400 FR w/fins (100 TSFGC-up / 100 MDPS)

8 x 50 choice kick (streamline on back)

MAIN SET: 1750 [1250]

[100] 200 FR swim
     2 x 25 choice fast

[100] 200 FR pull
     4 x 25 choice fast

[100] 200 FR kick w/board (no fins)
     6 x 25 choice fast

[100] 200 FR pull
     8 x 25 choice fast

[100] 200 FR swim
     10 x 25 choice fast

Saturday 11/30

WARM UP: 600

600 choice


MAIN SET: 2050 [1450]

[8] 10 x 25 FL w/fins (easy, fast by 25)

[6] 8 x 75 IM-FL (25 BK / 25 BR / 25 FR)
       #1 & 5: BK fast
       #2 & 6: BR fast
       #3 & 7: FR fast
       #4 & 8: all kick

[4] 6 x 200 FR (descend 1-3, 4-6.  Make 6 faster than 3)
      #1-3: pull
      #4-6: swim