Sat. Jan. 29 (BUILD week)

W.U.
200 swim
2 x 50 kick
2 x 50 drill (FTD, catch up)
100 pull

Drill/Kick set:
6 x 75 on :15R
odd: 50 kick/25 swim
even: 50 drill/25 swim (drill = SA, 6k layout, FTD)

M.S.
5 x 300
1.  swim - build on :30R
2.  pull - steady on :30R
3.  3 x 100 swim descend 1-3 on 1:50/2:00
4.  4 x 75 IM (fly, back, breast or back, breast, free) on :15R
5.  pull

150 ez
(Total: 2600m)

Thurs. Jan. 27 (BUILD week)

W.U.
200 swim, 100 pull, 2 x 50 kick, 200 swim

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

M.S.
2 x {6 x 50 (2 ez, 1 fast) on 1:00/1:50
        200 strong/fast on :30R
        200 pull ez on :30R

200 ez
(Total: 2600m)

Tues. Jan. 24 (BUILD week)

W.U.
5 x 100 (1. swim  2.  pull  3.  kick  4.  drill/swim  5.  swim)

Fins:
8 x 75 on :15R
odd: 50 kick/25 swim (no free)
even: 25 swim/50 kick

M.S.
2 x 600 broken
2 x {100 pull on :20R
        2 x 50 build on 1:00/1:05
        200 pull on :30R
        2 x 100 swim (25 ez/50 fast/25 ez) on 1:50/2:00

200 ez (every 3rd length no free)
(Total: 2500m)

Sat. Jan. 22

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

Dr. set:
3 x 200 on :20R
1.  50 drill/50 swim (dr = FTD, 6k layout)
2.  pull
3.  swim - negative split

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast or back, breast, free)
Set 2: 50 kick/25 swim
Set 3: pull
Set 4: swim descend 1-4

100 ez
(Total: 2400m)

Thurs. Jan. 20

W.U.
200 swim
200 pull
100 drill - choice

4 x 50 drill/swim

Dr.Set:
5 x 100 on :15R
as: 50 drill/50 swim (odd = 6k layout, even = SA)

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: 2600m)

Tues. Jan. 18

W.U.
300 swim, 200 pull, 100 drill (catch-up/FTD)
4 x 25 scull

Flip turns:
8 x 25 from middle of pool
-streamline off wall, no breath first stroke

8 x 25 lung busters on :20R
breathe 3, 2, 1, 0

Kick set:
4 x 150 on :15R
50 side kick/50 swim/50 choice kick

M.S.
4 x 100 descend 1-4 on 1:45/1:50/2:00
400 pull - breathe 3,5,3,7

200 ez
(Total: 2500m)

Sat. Jan. 14

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

M.S.
2 x 1000 broken:
    {400 controlled breathing (breathe 3,5,3,7) on :30R
      -1st set pull, 2nd set swim
     6 x 50 on :15R (1st set k/swim, 2nd set dr/swim)
     3 x 100 swim - build - on 1:50/2:00

100 ez

(Total: 2600m)
    

Thurs. Jan. 13

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

Drill set:
4 x 100 as 50 dr/50 sw on :15R
(odd: FTD, even: 6k layout)

M.S.
5 x 300
1. pull on :30R
2. 3 x 100 kick (25 fly, 75 choice) on :15R
3. 2 x 150 as 50 SA/50 catch-up/50 swim on :15R
4. pull on :30R
5. 4 x 75 IM (fly, back, breast or back, breast, free) on :15R

100 ez
(Total: 250m)

Tues. Jan. 11

W.U.
200 swim
2 x 50 kick
200 pull
2 x 100 drill/swim (dr = FTD, double finish)

Fins:
4 x 150 on :15R
as: 50 side kick (25 R/25 L)
     50 swim - choice
     50 fly kick (front or back)

50 ez - no fins

M.S.
200 pull on :30R
4 x 50 as 25 breast/25 free on :15R
200 swim on :30R
3 x 100 IM on :20R
200 pull

150 ez
(Total = 2500m)

Sat. Jan. 8

W.U.
400 SKPS

M.S.
2 x 1000 broken
as: 4 x 25 DPS on :10R
     4 x 50 kick (25 F/25 ez) on :15R
     4 x 75 as 50 drill/25 swim (drill = SA and 6k layout) on :15R
     4 x 100 pull or swim on 1:50/2:00

100 ez
(total: 2500m)

Thurs. Jan. 6

W.U.
200 swim
150 pull
100 drill
4 x 50 k/sw

Dr.Set:
8 x 50 on :15R
2 x {2 drill (FTD, 6K layout)
        2 IM (fly/back, breast/free)

M.S.
1200 broken:
as: 2 x 100 kick/swim by 50 on :15R
     2 x 300 pull or swim (easy build) on :30R
     4 x 75 (25 DPS/25 build/25 ez) on :15R
     100 swim - build

150-250 ez
(Total: 2500m)

Tues. January 4

W.U.
300 swim
100 drill (FTD/6k layout)
4 x 50 kick
200 pull

M.S.
2 x 700 broken
as: 4 x 25 drill (single arm, catch up) on :10R
     6 x 50 pull on 1:00/1:05
     300 swim on :30R (easy build)

300 ez (every 3rd length back)

(Total: 2500m)