Sunday night 11/30 from 7-8pm North

All warm-up do with :10-15 seconds rest in-between

1x200free 

1x100 kick 50 easy/50fast

1x200IM Drill 

1x300build alternate free/no free by 100

Main

4x50 free aggressive turns :50

1x200 free rest :5 after each 50 build to fast! 3;30

1x100fly drill/swim by 25 1:45

3x50 back dec 1-3 :55

3x50 breast dec 1-3 @1

3x100 free fast/easy/fast by 100 1:30

1x200 IM broken :5 sec rest after each 50 4:00

4x50 no free fast/easy/fast/fast 1

4x50 free fast/easy/fast/fast by 50

3x100 pull paddles breathing pattern 3/5 by 50 1:30

cool down

100 

Thursday 12/20 remember no practice Tuesday 12/25 have a wonderful xmas. See you Saturday!

400 free, every 4th 25 breaststroke
100 kick
8x25 sprint cycle @:30
4 brst
4 free

Free:
4x50 build each @:55
100 fast @1:30
4x50 odds: fast, evens: easy @:50
100 fast @1:30
4x50 descend 1-4 @:45
100 fast @1:30

100 easy @2:00/2:30

Breaststroke:
8x75 breaststroke @1:25
Odds: 50 fast swim, 25 kick
Evens: 50 fast kick, 25 swim

100 easy @2:00

4x100 pull @1:30

100 easy @2:00

4x50 @ 1:00
Odds: double pullouts off each wall, regular brst rest of way
Evens: 1 pull,3 kicks or regular breaststroke

100 easy

Tuesday 12/18 who is ready for Xmas?

300 free
4x75 @1:25 k,d,s
2 fly,2 Bk
4x25 fast,easy @:30
2 fly,2 Bk

6x100 @1:40
1. 50 fast fly,50 easy free
2. 25 fast fly,25 easy free
3. 50 easy free,50 fast fly

100 easy @2:00

3x200 @3:20
Move fast 100 back, rest easy free

100 easy @2:00

Kick:
1x75 @1:30 build
5x25 @:30, 10 fast uw kicks off wall, rest easy free swim
:20 sec rest
X4
Odd Rds: fly
Even Rds: bk

100 easy

Saturday

5x150 100free 50 kick :10sec rest
4x50 IMO droll swim 1
6x50free dec 1-3 asc 4-6
8x25 cycle :30

Main
5x250s dec 1-4 5fast! Free
4x50 free :50
3x100IM 1:35
4x50free :45

100 easy cool down

Thursday

300 free
4x50 IMO @:50
100 kick
4x25 sprint cycle @:30

3x100 50 fast Fly,25 easy free,25 fast Bk @1:30
4x50 @:40
Rest
3x100 50 fast Bk, 25 easy free,25 fast Brst @1:30
4x50 @:40
Rest
3x100 50 fast brst, 25 easy free,25 fast Free @1:30
4x50 @:35
Rest
3x100 50 fast free,25 easy free,25 fast Fly @1:30
4x50 @:35

4x100 25 pull with paddles (1-2 breaths), 25 pull swim repeat  @1:45

12/11 Tuesday 

300 free @4:15

2x100 IM @1:30, 2nd one faster than 1st

200 pull @3:00

2x100 kick @2:00, 2nd one faster than 1st

4x25 sprint cycle @:30

5x200 move the fast 50, last one fast @2:40

4x50 IMO fast breakouts both ways @:50

4x100 

Odds: fast kick @2:00

Evens: freestyle swim, 7 kicks off each wall @1:30

4x75 IMO build (last 25 is fast) @1:15

Cool

100 easy

Saturday 12/8  have fun.

Warm up
3x200 3:00 free
6x50free dec 1-3 free dec 4-6 no free :50
6x75 odds free evens choice
25 fast b/o 25 fast turn 25 fast finish 1:20/1:30
4x25 cycle free :30

Kick
4x50 choice kick 1 odds easy fast evens fast easy

Main
10x50 1build 9 pace 500 pace :50 free
1x50 easy 1
6x50 1build 5 pace 200 pace :50 free
1x50 easy 1
5x50 1build 4fast :45

Cool down
100 easy

11/6 Thursday night

200 swim, 200 IM
4x25 sprint cycle @:30

X4 IMO by round

2x100 Free @1:25
8x50 @:50
Odds: Fast IMO by rd
Evens: easy free
1 min rest

100 easy cool down

Tuesday 12/4
300 free
200 IM: drill, swim by 25
4x25 sprint cycle @:30

X4
200 free swim @2:50/3:00
2x100 (50 easy is easy free for Rd. 1 and 3)
1. 50 easy, 50 fast
2. 50 fast, 50 easy
4x50, 2 fast, 1 easy, 1 fast

1 min rest in between each rd

For above
Rd 1: free (100s @1:30, 50s @:50)
Rd. 2: kick (100s @2:00, 50s @1:05)
Rd. 3: choice, no free (100s @1:40, 50s @:50)
Rd. 4: pull (100s @1:30, 50s @:50 - breathe by 5 on all 50s pull)

Cool down
100 easy