Thursday February 3

Warm up

400 swim, 300 kick, 200 swim, 100 kick

12x75 - 1:20 IM mixers (100 IM order stopping at the 75 and starting the next with the stroke not yet preformed)

10x100 - 1:40 odd free, even Stroke/IM

20x25 - :40 breathing 3, 2, 1, 0 per 25

4x200 - 2:50

6x100 kick - 2:10

Swim down

=4800+ SCY

Wednesday February 2

Warm up600 fr

ee, 400 IM drill, 200 kick

16x25 - :30 three drill, one fast of each stroke

8x100 - 2:00 (25 EZ/50 fast stroke/25 EZ)

10x50 - 1:10 kick

Ladder:

400, 300, 200, 100 - 1:30 per 100

Swim down

=3900+ SCY

Tuesday February 1

Warm up

1000

20x50 - :50 alternating free and stroke

Three rounds of:

4x25 - :30 drill

2x50 - 1:10 kick

1x100 - 2:00 maximum effort

(one set each stroke)

EZ 100

5x200 - choose your interval, take away :10 rest on each

Swim down

=4000+ SCY

Monday January 31

Warm up

1000

8x150 - 3:00 (50 kick/50 drill/50 swim)

10x100 - 4 maximum effort on 1:40, 5th one easy, repeat cycle for 10

12x50 - 1:00 choice (kick if you like)

3x300 - 4:30 stretch out

=4700 SCY

Thursday January 27

Masters Social Night

Warm up

400 swim, 300 kick, 200 swim, 100 kick

18x50 - reduce the interval by :05 after every three 1:10-:45

EZ 100

Two rounds of:

Sprint ladder 100, 75, 50, 25

2:00 interval for every distance, maximum effort (blow your guts out)

EZ 100

16x25 - :30 kick, drill, or swim

=3000 SCY