Thursday January 6

Warm up
600 free, 400 reverse IM

Three rounds of:
1x200 - 2:50 pace
2x100 - 1:30 #1 maximum effort, #2 recovery
4x50 - 1:00 kick

16x50 - 1:00 odd free, even stroke (no free)

20x25 - :30 (right arm, left arm, fists, swim)x5

Kick ladder:
25, 50, 75, 100, 100, 75, 50, 25 - :30 per 25 or rest :10 between each

Swim down
=4600+ SCY

Wednesday January 5

Warm up
Smooth 1000

8x150 - 2:45 (50 kick/50 drill/ 50 swim)

12x100 - 4 moderate on 1:40, 4 IM on 1:45, 4 quick free on 1:20

16x25 - :30 any way you like

3x300 stretched out - 4:30

=4700 SCY

Tuesday January 4

Warm up
1000 (swim 1/2, pull 1/2)

20x50 - odd swim on :50, even kick on 1:10

Eight rounds of:
1x75 - 1:15 moderate
1x25 - :45 sprint or no breath underwater

6x100 - 1:30 descending 1-3

20x25 - :40 "Binary Code" breathing 1 or 0 per 25 (write your own code, any combination of ones and zeros)

EZ 200
=4100 SCY

Monday January 3

Pinewood Studios

A new year, a new beginning...

Warm up
600 swim, 400 pull, 200 kick

3x400 - 5:30 build your way through them

Three rounds of:
4x50 - 1:00 choice
2x100 - 1:30 (#1 free, #2 IM)

20x25 - :30 any way you like

Swim down
=4100+ SCY