Thurs. Dec. 16

W.U.

300 swim

200 pull

100 kick

4 x 25 build to fast

M.S.

6 x 300 broken:

as: 150 @ 85% on :30R

100 @ 85% on 1:45/1:55/2:05

50 fast on 1:00/1:05

200 ez

(total: 2600m)

Tues. Dec. 14

W.U.

200 swim

4 x 50 k/swim

100 drill (FTD/fist)

4 x 25 scull/swim

Drill set:

3 x 150 on :15R

as: 50 fingers open/50 swim/50 6k layout

M.S.

4 x 200 on 3:40/3:50

descend 1-4

4 x 100 on 1:50/2:00

descend 1-4

4 x 50 on 1:00/1:05

descend 1-4

150 ez

(Total: 2600m)

Sat. Dec.11

W.U.

300 swim

100 drill

2 x 50 kick

200 pull

4 x 50 from middle of pool (2 flip turns per 50)

lungbusters: 8 x 25 on :30R

M.S.

1200 broken:

as: {4 x 50 drill/swim on :10R

4 x 50 k/swim on :10R

4 x 100 IM on :20R

400 pull

200 ez

(Total: 2500m)

Thurs. Dec. 9

800m Time Trial

**Congrats to all who showed up and swam - there were a lot of HUGE personal bests in the group! Great job everyone!

Tues. Dec. 7 (Build/testing week)

W.U.

200 swim, 100 pull, 100 kick, 100 drill

K.Set:

4 x 75 on :15R

odd: 50 kick/25 swim; even: 25 swim/50 k

Drill set:

4 x 75 on :15R

as: 50 drill/25 swim (drill - FTD, SA)

M.S.

200 (-) split on :30R

8 x 25 DPS/ez on :30

200 (-) split on :30R

4 x 50 IM order on 1:00/1:05

200 pull on :30R

2 x 100 as 50 fast/50 ez

300 ez

(Total: 2600m)

Sat. Dec. 4

W.U.

300 swim

2 x 50 kick

2 x 50 drill

200 pull

Fins:

5 x 150 on :15R

as: 50 fly kick/50 side kick/50 swim (odd = no free)

M.S.

400 swim - build each 100 - on :30R

400 strong - on :30R

2 x 200 pull - on :30R

150 ez

(total: 2600m)

Thurs. Dec. 2

W.U.

400 SKPS

kick set:

3 x 150 on :15R

as: 50 fly kick on back/50 k - choice/50 swim

M.S.

6 x 50 on 1:00 (descend 1-3)

3 x 100 fast on 1:50

300 pull (-) split on :30R

3 x 100 fast on 1:50

6 x 50 descend 1-3

250 ez

(Total: 2600m)

Tues. Nov. 30 (Build week)

W.U.

300 swim

100 drill/swim

2 x 50 kick

200 pull

4 x 25 mini-max

M.S.

2 x {8 x 50 fast on 1:00/1:05

4 x 100 descend 1-4 on 1:50/2:00

200 ez

(Total: 2600m)

Sat. Nov. 27

W.U.

200 swim

100 kick

200 pull

Fins:

10 x 75 on :15R

odd: 50 k/25 swim (all fly)

even: 25 swim/50 kick (k = choice)

lungbusters: 8 x 25 on :30R (3, 2, 1, 0 or 4, 3, 2, 1)

M.S.

3 x 300 on :20R

1. 50 SA/50 6k layout/50 swim x 2

2. 50 FTD/50 fist/50 swim x 2

3. 50 ez/100 fast/100 ez/50 fast

250 ez

(Total: 2600m)

Tues. Nov. 23

W.U.

300 swim

100 kick

2 x 50 fist/swim

200 pull

Drill set:

4 x 150 on :15R

odd: 50 SA/50 FTD/50 swim

even: 50 armpit touch/50 6k layout/50 swim

M.S.

1000 broken:

as: {2 x 100 kick (25 ez/50 fast/25 ez) on :15R

300 pull on :30R

4 x 75 (25 DPS/25 fast turnover/25 ez) on :15R

200 as 25 free/25 no free

200 ez

(Total: 2500m)