Tuesday, December 30th at

Total: 3400 Level: Easy 5×200 State Farm (Progressive from 200 swim, then 50 K 150 Swim, then 100 K 100 Swim, … , 200 K) :15 rest 12×50 :50 4×75 IM Rotation 1:15 (example 1. fly/bk/br, 2. bk/br/fr, …) 6×50 Primary 1:00 D 1-6 100 Easy 8×100 Drill/Kick/Drill/Swim 1:50 o:primary e:free Focus on Technique 300 easy

Monday, December 29th at

Total: 4800 Level: Hard 12×50 On the House Grouped Intervals 1. 1:00 2. :55 3. :50 4×100 K 1:45 12×25 o: Fly from a dive e: free moderate :45 100 easy 4×150 Pull D 1-4 2:15 3×150 Fly/Bk/Br by 50 2:30 2×150 Sprint/Easy Free by 50 2:30 1×150 Easy/Sprint Free by 50 100 Easy 1×150 Sprint/Easy Free by […]

Friday, December 26th at

Total: 3700 Level: Medium Hard 300 Swim 4x( 75 K 1:20 100 Swim 1:20 ) 12×25 Grouped :45 1. Underwater/Easy by 25 2. Fly or Breast moderate 3. Back fast 100 Easy 4×200 D 1-4 Primary (if br or fly = primary, do stroke/free by 50 except #4 do all stroke) Interval: Freestylers on 2:30 Strokes on 2:50 […]

Tuesday, December 23rd at

Total: 4600 Level: Hard 400 Swim 200 Kick 2x( All on :30 rest no breaks 100 Kick 200 IM 300 Fast Primary (str/fr by 50 if breast or fly) 300 Free 200 Fast/100 Easy 200 All fly 100 Kick ) 8×75 S/K by 25 1:15 1x( All on :20 rest 50 Kick 100 IM 200 Fast Primary (str/fr […]

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