Friday December 24 MERRY CHRISTMAS!

XMAS DAY SWIM

Thursday December 23

Masters Christmas social

Warm up
 600 free, 400 reverse IM

8x75 - 1:45 kick

16x25 - :40 breathing 3,2,1,0 per length

3x400 - 5:30 long and stretched out

16x50 - :50 every 4th stroke

Swim down
=4000+ SCY

Wednesday December 22

Warm up
300 swim, 200 kick X2

12x100 - reduce interval by :05 after every 3 (1:45 - 1:30)

8x125 - 2:20 (75 swim/50 kick)

16x25 - :30 4 drill of each stroke
6x100 - 1:45 IM

20x25 - :40 breathing 3,2,1, 0 per length

Swim down
=4500+ SCY

Tuesday December 21

Warm up
Smooth 1000

10x200 - 2:20 (150s if nessesary)

16x50 - :50 odd EZ free, even fast stroke

20x25 - :30 kick

8x75 - 1:15 comfortable free

Swim down
4900+ SCY

Monday December 20

Santa squeezes in a workout before the big day...

Warm up
400 swim, 400 pull, 200 kick

18x50 - interval reduces by :05 every 3 (from 1:10 to :45)

Two rounds of:
3x200 - 3:00
2x100 - 2:00 fast stroke

8x75 - 1:45 kick

16x25 - :30 choice, wind down

=4500 SCY