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