Thursday January 12

Warm up
1000

20x50 - 10 on 1:00, 10 on :50

10x100 - 2:00 maximum effort ( choice of stroke)

Ladder down - :30 between distances, EZ by the end
400, 300, 200, 100

=4000 SCY

Wednesday January 11

Warm up
1000

Four rounds of:
3x100 - 1:40 moderate
4x50 - :50 maximum effort

24x25 - :40 in 6 sets of 4 alternating (breathing 3,2,1,0 and mod, underwater, mod, sprint)

1x400 EZ
=4000 SCY

Tuesday January 10

Warm up
1000

15x100 - 5 on 1:45, 5 on 1:40, 5 on 1:30

Two rounds of:
1x400 - 6:15 moderate pull or swim
6x50 - :50 maximum effort

20x25 - :30 fast kick

Swim down
=4400+ SCY

Monday January 9

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

16x50 - 8 on 1:00, 8 on :50

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

24x25 - :30 (1 EZ, 2 fast)

EZ 200
=4000 SCY