Sat. Jan. 30

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

K.Set:
4 x 100 on :15R
as: 25 ez/50 fast/25 ez - all choice kick

M.S.
2 x 700 broken:
4 x 25 DPS on :30
2 x 300 swim or pull, long and ez - on :20R

100 ez
(Total: 2500m)

Thurs. Jan. 28

W.U.
300 swim
200 pull
100 drill - choice
4 x 25 scull (no legs)

Kick set (no board):
5 x 100 on :15R
odd: 25 R side/25 L side/50 swim
even: 25 R side - fly/25 L side - fly/50 swim - no free

M.S.
1000 broken:
as: 4 x 50 drill/swim on :10R (Drill = Single arm)
4 x 50 kick (25 Fast/25 ez) on :10R
2 x 100 IM on :20R
400 pull - ez

200 ez
(Total: 2400m)

Tues. Jan. 26 (Recovery week)

W.U.
300 swim
100 drill (6K layout, fist)
4 x 50 kick
200 pull

Dr. set:
8 x 75 on :15R
odd: 50 drill/25 swim
even: 25 drill/50 swim
2 armpit touch, 2 catch-up X2

M.S.
2 x 400
as: {200 pull :20R
2 x 50 kick (25 Fast/25 ez) on :10R
100 IM on :30R

200 ez
(Total: 2400m)

Sat. Jan. 23

W.U.
300 swim, 200 pull, 100kick, 100 drill

Lungbusters:
8 x 25 on :30R
3 breaths, 2 breaths, 1 breath, 0 breaths X 2

M.S.
5 x 50 on 1:00
5 x 50 on :55
5 x 50 on :50
5 x 50 on :45
**Hold consistent strong pace throughout

8 x 25 from middle - work the flipturns (no breath off wall)

200 ez
(Total: 2300m)

Thurs. Jan. 21

W.U.
200 swim, 100 kick, 150 pull, 50 drill

K. Set
3 x 150 on :15R
as: 50 fly kick/50 swim/50 kick - choice

M.S.
200 (-) split on :30R
4 x 75 descend 1-4 on :15R
200 (-) split on :30R
3 x 75 descend 1-3 on :15R
200 (-) split on :30R
2 x 75 descend 1-2 on :15R
200 (-) split on :30R
1 x 75 fast

100 ez
(Total: 2600m)

Tues. Jan. 19

W.U. 400 SKPD (sw, kick, pull, drill)

Fins: 4 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (on back or with board on front)
50 swim (fly/free)

M.S.
2 x {8 x25 on :10R
4 x 50 on 1:00
2 x 100 on 1:45
1 x 200 on 1:00R
**All as 1 Fast, 1 EZ, alternating (the 200 is fast)

100 ez
(Total: 2700m)

Sat. Jan. 16

W.U. 200 swim, 100 kick, 200 pull

6 x 75 on :15R
odd: 25 DPS (distance per stroke)/25 back kick/25 back swim
even: 25 DPS/25 fast/25 DPS *aim for <16-17 strokes on DPS

M.S.
5 x 300 on :20R
#1: build
#2, #4: pull (paddles optional)
#3: 3 x 100 descend (on 1:45, or :20R)
#5: 300 choice

100 ez cooldown
(Total: 2700m)

Tues. Jan. 12

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

Fins:
8 x 75 on :15R (no board kick)
as: 25 R side, 25 L side, 25 fly kick on your back (streamlined)

M.S.
1000 broken:
4 x 25 mini-max on :10R (minimum # of strokes, maximum speed)
4 x 50 drill/swim on :10R (drill = catch-up)
4 x 75 pull - smooth on :15R
4 x 100 swim descend 1-4 on 1:50/2:00/2:15

200 ez
(Total: 2500m)

Sat. Jan. 9, 2010

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

drill set:
3 x 150 on :15R
as: 50 drill/100 swim (drill = 6k layout for all)

M.S.
200 pull on :20R (paddles optional) - long and smooth
4 x 50 swim (25 breast/25 free) on :10R
200 swim - smooth on :20R
4 x 100 IM on :20R
200 pull on :20R - long and smooth

150 ez
(Total: 2400m)

Thurs. Jan. 7, 2010

W.U.
300 swim, 100 drill (SA & FTD), 4 x 50 kick, 200 pull

M.S.
2 x 700 broken:
as: {4 x 25 drill on :10R (first set 6k layout; second set armpit touch)
6 x 50 pull on :15R (paddles optional)
300 swim - build to strong on :30R

300 ez kick/swim
total: 2500m

Tues. Jan. 5, 2010

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


Kick set (no board)
3 x 150 on :15R
as: 25 R side, 25 L side, 50 back kick, 50 swim

M.S.
2 x {4 x 75 swim on :20R - smooth
200 pull - ez on :30R

100 ez

Total: 2350m