Sat. Jan. 12

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

Drill set:
4 x 100 on :15R
odd: 50 6k layout/50 swim
even: 25 FTD/25 fist/50 swim

M.S.
2 x {6 x 50 (odd: DPS, even: fast) on 1:00/1:05
       200 strong on 3:40/3:50/4:15)
       200 pull on :30R

100-200 ez
(total: 2600m)

Thurs. Jan. 10

W.U.
300 swim
2 x 50 k/sw
200 pull
2 x 100 drill/swim (dr = catch up, double finish)

Kick set:
3 x 150 on :15R
as: 25 R side k/25 L side k
     50 swim
     50 fly kick

M.S.
200 pull on :30R
4 x 50 (25 no free/25 free) on :10R
300 pull on :30R
2 x 100 build on 1:50/2:00/2:15
200 pull

150 ez
(Total: 2500m)

Tues. Jan. 8

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

Dr. Set:
4 x 100 on :15R (50 drill/50 swim)
odd: SA; even: 6k layout

M.S.
2 x 600 broken:
{4 x 25 Overkick on :10R
  4 x 50 (25 F/25 ez) on 1:00
  300 pull - CB - 3, 5, 3, 7 on :30R

200 ez
(Total: 2500m)

Sat. Jan. 5

W.U.
300 swim
2 x 50 k/swim
200 pull
2 x 50 drill/swim

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

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

M.S.
1000 broken:
{3 x 100 sw descend 1-3 on 1:50/2:00
  200 pull ez on :30R
   2 x 100 sw descend 1-2 on 1:50/2:00
   300 pull ez

100 ez
(Total: 2600m)

Thurs. Jan. 3

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

M.S.
2 x 700 broken:
{4 x 25 build on :10R
  6 x 50 sw descend 1-3 on 1:00
  300 pull ez on :30R

300 ez (every 3rd length = no free)
(Total: 2400m)

The Blog is BACK!

After a lengthy hiatus, workouts for 2013 will be posted here...