Thursday December 22

MERRY CHRISTMAS!

Warm up
1000

12 rounds of:
1x75 - 1:15 moderate effort
1x25 - :45 choose - sprint, underwater, or no breath

12x50 - 1:00 choice, even 50s are back half fast

12x25 - :30 (1 EZ, 2 fast)

1x1200 - pull or swim, breathing pattern of 3,5,7 by 100s

=4600 SCY

Wednesday December 21

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

5x200 - drop interval by :10 on each so #1 is moderate and #5 is a challenge

8x75 - 1:15 (50 moderate/25sprint)

16x50 - 1:00 choice every 4th fast

1x600 pull or swim

Swim down
=4000+ SCY

Tuesday December 20

Warm up
1000

18x50 in 6 sets of 3 dropping interval by :05 each set - 1:10 - :45

10x100 in three sets of 3 - 1:30, 1:25, 1:20, #10 EZ

16x25 - :40 drill

1x300 kick

Swim down
=3600+ SCY

Monday December 19

Warm up
1000

20x50 - 1:00 work in as much kick as you can

Choose your distance:
8 on 3:00 - challenge yourself to go as far as your can in the alloted time

20x25 - :30 kick, drill, or swim

Swim down
=3700 - 4100+ SCY