Thurs. Jan. 31 (BUILD week)

W.U.
200 swim
2 x 50 kick
100 drill/swim
200 pull

Drill set:
4 x 100 on :15R
odd: 50 6k layout/50 swim
even: 50 FTD/50 swim

M.S.
2 x {6 x 50 on 1:00 - odd: DPS/ez; even: fast
       200 strong on 3:45/3:55/4:15
       200 pull ez on :30R

200 ez
(total: 2600m)

Tues. Jan. 29 (BUILD week)

W.U.
300 pull
4 x 50 k/swim
200 pull
4 x 25 scull/swim

Fins:
8 x 75 on :15R
odd: 50 fly kick/25 sw
even: 25 sw/50 side kick

M.S.
1000 broken:
as: 4 x 25 DPS on :10R
      4 x 50 (25 O/K, 25 ez) on 1:00/1:15
      4 x 75 desc. 1-4 on :15R
      4 x 100 pull on :20R


200 ez
(total: 2600m)

Sat. Jan. 26

W.U.
300 swim
4 x 50 drill/sw
200 pull
100 scull/sw

Drill set:
5 x 100 on :15R (50 drill/50 sw)
odd: KB touch; even: SA

M.S.
1000 broken:
as: 200 swim (-) split on 3:45/3:55/4:15
     3 x 100 IM on :20R
     300 pull - breathe 3, 5, 7 on :30R
    200 (-) split

100-200 ez
(total: 2500m)

Tues. Jan. 22

W.U.
200 swim
150 pull
100 kick
100 scull/sw

Dr.set:
8 x 75 on :15R
odd: 25 FTD/25 fist/25 sw
even: 50 6k layout/25 swim

M.S.
200 (-) split on :30R
8 x 25 IM on :10R
200 (-) split on :30R
4 x 50 k/swim on :15R
200 (-) split on :30R
2 x 100 desc. 1-2 on 1:50/2:00

150 ez
(total: 2500m)

Sat. Jan. 19

W.U.
220 swim
100 drill - choice
2 x 100 k/sw
200 pull

lungbusters:
8 x 25 on :30R
breathe 3, 2, 1, 0 or 2, 1, 0, 0

stroke set:
4 x 150 on :15R
odd: 25 fly/50 free/25 back/50 free
even: 25 breast/50 free/25 back/50 free

M.S.
800 broken
as: 300 pull - CB - breath 3, 5, 7 on :30
    2 x 100 (25 ez/50 fast/25 ez) on 1:50/2:00
    4 x 75 (DPS/fast/ez) on :15R

200 ez
(Total: 2500m)

Thurs. Jan. 17

W.U.
400 SKPD

K.Set:
6 x 50 k/sw on :10R
odd: no free; even: free

M.S.
2 x { 8 x 25 on :10R
         4 x 50 on 1:00/1:10
         2 x 100 on 1:50/2:00
         1 x 200 on 1:00R
*all as 1 fast, 1 ez

200 ez
(total: 2500m)

Tues. Jan. 15

W.U.
300 swim
200 pull
100 kick
4 x 25 build

M.S.
2 x {4 x 50 desc. 1-4 on 1:00
        4 x 75 desc. 1-4 on 1:30
        4 x 100 desc. 1-4 on 2:00


100 ez
(2600m)