Thursday January 13

Warm up

1000

20x50 - 1:00 odd swim, even kick

12x75 - odd on 1:15 moderate, even on 1:00 fast

EZ 100

5x100 - 1:40 (1 and 2 maximum effort choice of stroke, 3 recovery, 4 and 5 maximum effort)

Swim down EZ 500

=4000 SCY

Wednesday January 12

Warm up

1000 (400 swim/300 kick/200 swim/100 kick)

15x100 - 5 0n 1:45, 5 on 1:40, 5 on 1:30

Six rounds of:

2x50 - 1:00 maximum effort (choice of stroke)

1x100 - 2:00 recovery

Kick ladder:

25, 50, 75, 100, 100, 75, 50, 25 - :30 per 25

Swim down

=4200+ SCY

Tuesday January 11

Warm up

1000 (400 swim/300 kick/200 swim/100 kick)

20x25 - :40 (side kick, fists, side kick, swim)x5

16x50 - 1:00 odd touch & go free, even choice (every 4th one fast)

8x100 - 1:40 descending 1-4, 5-8

Four rounds of:

1x75 - 1:30 breathing 3,2,1 by 25s

1x25 - :45 no breath

1x500 swim down

=5000 SCY

Monday January 10

Reason to practice #153 - Speed matters

Warm up

EZ 1000

6x200 - 2 on 3:00 / 4 on 2:50

12x75 - 1:30 (odd kick/drill/swim, even 25 EZ/50 fast choice)

12x100 - (3 fast choice on 1:30, 1 EZ on 2:00)x3

Swim down

=4300+ SCY