Saturday 1/18

WARM UP:

10 min choice w/fins (no stopping)


MAIN SET: 2000 [1200]

[skip] 200 IM (build)
[skip]     400 FR pull w/paddles
[skip] 200 IM (fast)

150 FR (build)
     300 IM drill
150 FR (fast)

100 IM (build)
     200 FR pull w/paddles
100 IM (fast)

50 FR (build)
     100 IM drill

50 FR (fast)

Thursday 1/16

WARM UP: 900 [700]

[200] 300 FR ([25] 50 drill / 25 fist)

     3 x 50 IMO-FR (25 scull / 25 kick)

[200] 300 IM ([25] 50 drill / 25 fist)

    3 x 50 FR (25 scull / 25 kick)


MAIN SET: 1800 [1200]

[4] 6 x 25 choice (1st 1/2 length fast)

     [4] 6 x 50 FR swim w/paddles (MDPS)

[4] 6 x 25 choice (all fast)

     [4] 6 x 75 FR pull no paddles (+1 stroke each 25)

[4] 6 x 25 choice (2nd 1/2 length fast)

    [4] 6 x 100 FR swim w/fins (descend 1-3, 4-6)

Tuesday 1/14

WARM UP: 1200 [900]

[200] 300 FR ([25] 50 TSFGC-up / 25 swim)
     4 x 25 scull

[200] 300 FR pull w/paddles
     4 x 25 IMO (4-4-4/8)

[200] 300 TNT w/fins
     4 x 25 FR (1/2 length H-up / 1/2 length fast)


MAIN SET: 1400 [1050]

[25] 50 FL swim
     50 FR kick

[50] 100 swim (50 FL / 50 BK)
     2 x 50 FR kick

[75] 150 swim (50 FL / 50 BK / 50 BR)
     3 x 50 FR kick

[100] 200 IM swim
     4 x 50 FR kick

4 x [25] 50 IMO swim (build)
     200 FR kick (fast)

Saturday 1/11

WARM UP: 900

500 FR (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)

8 x 50 IMO (25 4-4-4/12 / 25 fist)


MAIN SET: 1500 [1000]

On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's.  As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)

[4] 6 x 100 FR (MDPS)

[4] 6 x 75 FR (5 push-ups after each 75)

          -1:00 break-

[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)

          -1:00 break-

[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)