FRIDAY/JANUARY 4, 2013

FOCUS: DISTANCE FREE/PACE

Warm Up (800)	200 swim 200 kick 200 pull 200 swim
Main Set (3000)	8 x 50 swim @ :50 or r=:10 ·         odds – 25 fast/25 easy ·         evens – 25 non-free/25 free 8 x 25 kick on back @ :30 or r=:10 8 x 50 pull @ :50 or r=:10 ·         odd – breath 3/5 ·         even – breath 7/9 8 x 25 kick @ :30 or r=:10 8 x 100 pull @ 1:40 or r=:15 ·         descend 1-6 8 x 75 swim @ 1:10 or r=:10 ·         free/non-free/free by 25 ·         non-free IM order 8 x 50 swim @ :40 or r=:5 ·         FAST! ·         IM order optional
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards

 

WEDNESDAY/JANUARY 2, 2013

 FOCUS: DISTANCE FREE/PACE

Warm Up (1500)	500 swim 400 kick 300 pull 200 drill [25 drill/25 swim] 100 easy
Main Set (5600)	1 x 100 swim @ 1:30 1 x 200 swim @ 3:00 1 x 300 swim @ 4:30 1 x 400 swim @ 6:00 1 x 500 swim @ 7:30   100 easy   1 x 500 pull @ 7:05 1 x 400 pull @ 5:40 1 x 300 pull @ 4:15 1 x 200 pull @ 2:50 1 X 100 pull @ 1:25   100 easy   15 x 100 swim ·         2 @ 1:40 ·         2 @ 1:35 ·         2 @ 1:25 ·         2 @ 1:35 ·         2 @ 1:40   100 easy   4 x 200 swim @ 3:00
Cool Down (100)	100 easy

                                                                                    TOTAL: 7200 Yards

 

MONDAY/DECEMBER 31, 2012

FOCUS: DISTANCE FREE/PACE

Main Set (6000)

60 x 100 @ 1:35 ·         10 swim ·         10 kick ·         10 pull ·         10 swim ·         10 kick ·         10 pull

                                                                                    TOTAL: 6000 Yards

 

FRIDAY/DECEMBER 28, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (1400)	1 x 400 swim 4 x 100 kick @ 1:45 or r=:20 4 x 100 pull @ 1:40 or r=:20 4 x 50 drill [25 drill/25 swim] @ :50 or r=:10
IM Set (1000)	16 x 25 @ :45 or r=:15 ·         4 each stroke, reverse IM order 4 x through ·         75 swim [25 back/25 breast/25 free] @ 1:30 or r=:20 ·         50 swim [25 back/25breast] @ 1:00 or r=:15 ·         25 swim [25 fly] @ :45 or r=:15
Main Set (4000)	20 x 100 ·         4 x 100 swim @ 1:40 or r=:20 ·         3 x 100 swim @ 1:35 or r=:15 ·         2 x 100 swim @ 1:30 or r=:10 ·         1 x 100 swim @ 1:25 or r=:5 ·         4 x 100 pull @ 1:35 or r=:15 ·         3 x 100 pull @ 1:30 or r=:10 ·         2 x 100 pull @ 1:25 or r=:5 ·         1 x 100 pull @ 1:20 2 minute rest 20 x 100 ·         4 x 100 swim @ 1:35 or r=15 ·         4 x 100 pull @ 1:30 or r=:10 ·         4 x 100 swim @ 1:35 or r=:15 ·         4 x 100 pull @ 1:30 or r=:10 ·         4 x 100 swim @ 1:35 or r=:15
Kick Set (500)	5 x 100 kick @ 1:40 or r=:10 ·         Odd – non free ·         Even - free
Cool Down (100)	100 easy

                                                                                    TOTAL: 7000 Yards

 

MONDAY/DECEMBER 24, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (600)	200 swim 200 kick 200 pull
Main Set (4200)	Pull Ladder to 400 @ r=:20 ·        100/200/300/400/400/300/200/100   6 x 100 swim @ 1:35 1 minute rest 6 x 100 swim @ 1:30 1 minute rest 6 x 100 swim @ 1:25   400 kick
Cool Down (200)	200 easy

                                                                                    TOTAL: 5000 Yards

 

FRIDAY/DECEMBER 21, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (600)	200 swim 200 kick 200 pull
Main Set (2600)	Threshold Set, work at high heart rate for most of the set. Push yourself!   8 x 100 @ 2:00 or r=:40 ·        90% effort 400 pull easy 6 x 100 @ 2:00 or r=:40 ·        90% effort 400 pull easy 4 x 100 @ 2:00 or r=:40 ·        MAX EFFORT!
Kick Set (600)	6 x 100 kick @ 1:40 or r=:10
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards