DATE: January 9, 2013

Workout A

Warm Up (1400)	12 x 100 @ r=:10 ·         6 of swim ·         3 of IM ·         3 of Drill 6 x 50 kick ·         Odd – Dolphin kick ·         Even – Freestyle kick 6 x 50 Pull ·         Breathing 4/5/6/7/8/9 in 50’s
Main Set (2700)	3 sets of: 200 Medium pace 600 Broken (see below) 50 Fast 50 recovery   Set 1 – 3 x 200 (r=:10) Set 2 – 4 x 150 (r=:05) Set 3 – 6 x 100 (r=:05)
Cool Down (300)	3 x 100 easy

Total: 4800 Yards

Workout B

Warm Up (900)	6 x 100 @ r=:10 ·         3 of swim ·         2 of IM ·         1 of Drill 6 x 50 Pull ·         Breathing 3/4/5/6/7/8 in 50’s
Main Set (1800)	3 sets of: 100 Medium pace 400 Broken (see below) 50 Fast 50 recovery   Set 1 – 2 x 200 (r=:15) Set 2 – 4 x 100 (r=:10) Set 3 – 8 x 50 (r=:05)
Cool Down (200)	2 x 100 easy

Total: 2900 Yards