Wednesday December 8

Warm up
Steady 1000

16x50 - 1:00 every 4th kick

1X200 fast (may be free or choice of stroke)
1x200 recovery
2x100 - 1:20 fast (may be IM on 1:30)
1x200 recovery
4x50 - :40 fast (may be one of each stroke on :50)
1x200 recovery
8x25 - :30 sprint (may be kick)
1x200 recovery

20x25 - :40 odd underwater, even breaststroke

Swim down
=3900+ SCY

Tuesday December 7

Cooler weather - only three swimmers in the water tonight...

Warm up
400 swim, 400 pull, 200 kick

8x50 - 1:00 alternating drill and swim, two each stroke

12x100 - 1:40 odd free, even IM

2x400 - :20 apart #2 every 4th length stroke

8x75 - 1:30-1:45 kick

Swim down
=4000+ SCY

Monday December 6

Warm up
400 swim, 400 pull, 200 kick

8x125 - 2:10 (100 free/25 stroke)

Three rounds of:
4x50 - 1:00 (25 drill/25 swim)
1x200 fast IM - rest the clock around
50s change stroke each set - #1 fly, #2 back, #3 breast

3x300 - 4:30 moderate effort

10x50 - 1:00 kick

Swim down
=4700+ SCY