Friday December 3

BONUS WORKOUT:

Warm up
400 swim, 300 pull, 200 kick, 100 IM

20x25 - :40 fast kick

10x50 - 1:10 (25 drill/25 fast) choice of stroke

5x100 - 2:00 choice maximum effort for time
1x500 smooth recovery

12x75 - 1:30 IM mixers, may be w/fins
(done in 100 IM order by 75s)
EZ 100

4x200 - :15 between them
#1 freestyle breathing pattern of 3
#2 IM
#3 freestyle breathing pattern of 5
#4 choice

Swim down
=4800+ SCY

Thursday December 2

Warm up
400 swim, 300 pull, 200 kick, 100 IM

16x50 - :50

8x100 - 2:00 maximum effort (barfing in the gutter effort...) choice of stroke
1x400 recovery

8x125 - 2:45 (50 kick/50 drill/50 swim) choice of stroke

16x25 - :40 choice of kick or breathing 3,2,1,0

Swim down
=4400+ SCY

Wednesday December 1

It's that time of the year again...

Warm up
400 swim, 300 pull, 200 kick, 100 IM

Three rounds of:
3x200 - 3:00 decent effort
6x50 - 1:00
Set #1 50s are one of each stroke, two choice
Set #2 50s are backstroke, swim over/kick back
Set #3 50s are breathing pattern: 3, 5, 7

2x400 - :15 between
#1 pull or IM (50 drill/50 swim)
#2 EZ swim down
=4500 SCY

Tuesday November 30

Masters Social Night

Warm up
800 swim, 200 kick

5x200 - Reduce interval by :10 on each, #1 moderate #5 just out of reach

Eight rounds of:
1x75 - 1:15 moderate
1x25 - :45 alternating sprint and underwater

20x25 - :30 any way you like (kick, drill, or swim)

Swim down 300-500
=3600-3800 SCY

Monday November 29

Warm up
800 swim, 200 kick

Three rounds of:
8x25 - :30 kick
4x50 - 1:00 choice
2x100  #1 - 1:30 free, #2 - 2:00 fast choice

8x125 - 2:15 (100 free/25 choice)

1x400 smooth pull or swim
=4200 SCY