Mon Jan 5

AM

3 sets on 9:00 choose from any or the sets below - adjust as needed

can do 3 different or all the same or ??

600 Free - every 4th 25 1 arm last 1/2 with paddles

500-600 back every 4th 25 sprint kick

Breast (100 build 2K1P. 50 bk-BR Pull/5 x 50 hold strong pace with decreasing stroke count

Fly 3 x (4x25, 1x50)

9 x 300 on 4:30, 4:45 or 5

3 smooth, 1 strong stroke? + 15?

2 smooth, 1 build stroke? + 15?

1 smooth, 1 fast stroke? + 15?

25's with socks. swim with chutes, 15s sprint kick, underwater kick with varied tempo

PM

25 min warmup

400 Free/Bk by 100 (25 A-OK/25 fist/50 swim)

4 x 75 Pull descend

200 Kick "-"

8 x 25 - only 2 x 25 if doing distance free sett

1) 5 and glide - kick XLR8

2) build

3) smooth underwater kick

4) 15/10

IM (57 min)

3 x

150 fast 100 Fly/50 Back on 2:20

150 smooth free on 2:15

3 x

150 fast 100 Back/50 Breast on 2:20

150 smooth free on 2:15

3 x

150 fast 100 Breast/50 Free on 2:30

150 smooth free on 2:15

3 x

200 IM on 2:50

150 smooth free on 2:15

Dist free

4 * 400 on 5:45 +/-

100 off on 2

3 x 400 on 5:30 +/-

100 off on 2:00

2 x 400 on 5:15 +/-

100 off on 2:00

1 x 400 on 5:00 +/-

40 x 50 (fast = stroke)

16 on :55 - every 4th one fast

12 on 1:00 - every 3rd one fast

8 on 1:05 - every 2nd one fast

4 on 1:10 - all fast

5 min break

5 times thru

2 x 25 with paddles on :30

2 x 25 sprint kick on :40