Thursday January 5

Warm up
400 swim, 400 pull, 200 kick

10x100 - 1:40 decending 1-5 and 6-10 (choice of stroke)

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

5x200 - decrease interval by :10 on each so #1 is moderate and #5 is out of reach

20x25 - :30 choice

Swim down
=4300+ SCY

Wednesday January 4

Warm up
1000

5x200 - 3:10 descending 1-5

12x75 - 1:15 (50 moderate/25 sprint) choice of stroke on the sprint

Ladder:
100, 200, 300, 400 - 1:30 per 100
400, 300, 200, 100 - 1:20 per 100

Warm down
=3900+ SCY

Tuesday January 3

Warm up
1000

12x100 - 1:30 every 3rd fast

Short ladder, :30 rest between each distance, faster as you go so the last 50 is maximum effort
1x200
1x150
1x100
1x50

Swim down
=2700+ SCY

Monday January 2

Warm up
1000

20x50 - :50

Three rounds of:
1x300 - 4:30 moderate pull or swim
2x100 - 1:30 maximum effort

12x75 - 1:15 (50 moderate/25 sprint)

Swim down
=4400+ SCY