| 200/100 | FR | SWIM | |||
| 200/100 | CHOICE | KICK | |||
| 200/100 | IM | DRILL | |||
| 200/100 | PULL | breathe 3-5-3-7 by 50 | |||
| 4 x 25 | FR | sprint cycle | 900 | 500 | |
| * | |||||
| 3 x 100 | FR | evens are IM or stroke | 1:30 / 1:40 | ||
| 4 x 75 | FR | evens are IM or stroke | 1:10 / 1:15 | ||
| 5 x 50 | FR | evens are IM or stroke | :45 / :50 | ||
| 6 x 25 | FR | evens are IM or stroke | :25 / :30 | 1900 | 1500 |
| * | |||||
| 200 | CHOICE | drill | 2100 | 1600 | |
| 16/12 x 25 | 4/3 of each stroke | :30 / :40 | 2500 | 1900 | |
| 2 x 75 | KICK | FREE | 1:30 | ||
| 3 x 50 | KICK | choice no FR | 1:10 | ||
| 4 x 25 | KICK | u/w dolphin kick w/fins | :40 | 2900 | 2300 |
| 100 | CHOICE | cool down | 3000 | 2400 |
Thursday 2/12
*Today's main set is designed to have minimal rest! It's quick--be ready!
