Wednesday January 26

Warm up
1000 choice

4x200 - 3:10, 3:00, 2:50, 2:40

8x125 - 2:15 (75 swim, 50 kick)

Two rounds of:
4x75 - 1:30 maximum effort
1x300 smooth recovery

20x25 - :30 kick

Swim down
=4500+ SCY

Tuesday January 25

Warm up

600 free, 400 IM drill, 200 kick

12x50 - 1:00 every 3rd fast non-free

12x100 - 4 moderate on 1:30, 4 maximum effort on 2:00 (choice), 4 kick on 2:10

Ladder:

400, 300, 200, 100 - 1:20 per 100

8x75 - 1:15 (50 drill/25 fast)

Swim down

=4600+ SCY

Monday January 24

Warm up

1000 choice

12x75 - 6 on 1:30 kick/drill/swim, 6 on 1:15 swim (choice of stroke throughout)

10x100 in three set of three (1:30, 1:25, 1:20) #10 EZ

Two rounds of:

3x200 - 3:00 descending 1-3

4x50 - 1:00 kick

Swim down

=4500+ SCY