Thursday December 8

Warm up
500 swim, 500 pull

6x150 - 3:00 (50 kick/50drill/50 swim)

16x50 - :50 every 4th on maximum effort on 1:10

3x300 - 4:30 (100 moderate/100 fast/100drill)

20x25 - :40 breathing 3,2,1,0 per 25 or moderate, underwater, moderate, fast

Swim down
=4100+ SCY

Wednesday December 7

Warm up
400 swim, 300 drill, 200 kick, 100 IM

5x200 - 2 on 3:00, 3 on 2:45

12x100 - alternating 1:40 and 1:20

12x50 - 1:00 fast kick

EZ 200

=4000 SCY

Tuesday December 6

Warm up
1000

Adam's going away guest set:
"Four Sliders done in IM order - may be done freestyle as swim, pull, kick, swim in light of stroke."
(Everything :30 per 25)
25, 50, 75, 100 - Fly
100, 75, 50, 25 - Back
25, 50, 75, 100 - Breast
100, 75, 50, 25 - Free

1x200 - 3:00
2x100 - 1:40
4x50 - :50
8x25 - :30 sprint

8x75 - 1:30 kick/drill/swim

EZ 400

=3800 SCY

Monday December 5

Warm up
800 swim, 200 kick

12x50 - 1:00 (1 kick, 1 drill, 1 swim)x4

6x100 - 1:40 descending 1-3 and 4-6

3x200 - :30 apart 1 kick, 1 drill, 1 swim

24x25 - :40 alternating 2 and 0 breaths per 25

Swim down
=3400+ SCY