Thursday December 30

LAST WORKOUT OF THE YEAR!!!

Warm up
600 swim, 400 pull, 200 kick

8x125 - 2:15 (75 free/50 stroke)

8x100 - 1:30 #4 and #8 for time on 2:00

12x50 - 1:00 odd swim, even kick

16x25 - :30 breathing pattern

200 EZ
=4200 SCY

Wednesday December 29

Rick Frazier

Warm up

600 swim, 400 pull, 200 kick

12x75 - first 6 on 1:30 kick/drill/swim, last 6 on 1:20 short IM (no free)

12x100 - 1:30 every 4th IM on 2:00

4x300 - 4:30

20x25 - :30 kick

Swim down
=4900+ SCY

Tuesday December 28

Warm up
600 swim, 400 pull

Ladder:
100, 200, 300, 400 - 1:30 per 100 (1:30, 3:00, 4:30, 6:00)
400, 300, 200, 100 - 1:20 per 100 (5:20, 4:00, 2:40, 1:20)

16x25 - :30 choice, sprint the even ones

12x50 - 1:00 kick

Swim down
=4000+ SCY

Monday December 27

Warm up
1000

10x100 in 2 sets of 5
first 5 - 1:40, 1:20, 1:40, 1:20, 1:20
last 5 - alternating 1:30, 1:20

8x75 - 1:30 odd free kick/drill/swim, even short IM (no free)

5x200 - first 2 as quick an interval as you can do, next 2 back off by :10, last 1 for time

20x25 - :30 breathing 3,2,1,0 by lengths

Swim down
=4100+ SCY