DATE: JANUARY 7, 2013

Workout A

Warm Up (2200)	500 swim 3 x 200 IM @ r=:30 300 Pull ·         Breathing 3/5 in 50’s 4 x 100 IM @ r=:20 200 Pull ·         Breathing 3/4/5/6 in 50’s 200 IM Fast
Main Set (1600)	6 x 50 Drill 6 x 100 Fast @ 2:00 300 pull easy 8 x 50 swim w/ Fins @ 1:00 ·         25 Fast no breathing/25 easy
Cool Down (200)	200 easy

 

 

 

 

 

 

 

 

 

TOTAL: 4000 Yards

Workout B

Warm Up (1400)	300 swim 3 x 100 IM @ r=:20 300 Pull ·         Breathing 3/5 in 50’s 2 x 100 IM @ r=:20 200 Pull ·         Breathing 3/5 in 50’s 100 IM Fast
Main Set (1100)	4 x 50 Drill 5 x 100 Fast @ 2:20 200 pull easy 4 x 50 swim w/Fins @ 1:20 ·         25 Fast no breathing/25 easy
Cool Down (200)	200 easy

TOTAL: 2700 Yards