December 2022
WEDS DEC 7
Warm Up
200 swim
8 x 25 variable sprint
(400)
Main Set
4 x 100 free descend 1-4 to fast @ b +5
~
400 SOLID EFFORT (should be holding at least b -5 per 100)
~
8 x 50 @ b, descend 2-2-2-2
~
400 SOLID EFFORT (same as above)
~
4 x 50 kick @ kb
~
4 x 100 HOLDING YOUR BEST AVERAGE @ b +10 (want to see averaging b -10/15 at least)
(2200)
Warm Down
12 x 25Odds stroke, evens free
(300)
TOTAL: 2700
WEDS DEC 21
Warm Up
300 IM K/D/S
Main Set
2x thru:
4 x 50 IMO @ b +15
4 x 50 IMO stroke/free @ b +10
4 x 50 free @ b
(10 seconds rest between each round)
~
2 x 100 IM @ b +15
2 x 100 free @ b
100 kick IMO by 25
(2200)
Your choice warm down
TOTAL: 2500
WEDS DEC 14
Warm up
300 K/D/S by 25 IM order
Main Set
4 x 50 free @ b
3 x 50 breast down/free back @ b+15
2 x 50 backstroke @ b+10
1 x 50 butterfly
~
1 x 50 breathe every 3 @ b
2 x 50 breathe every 5 @ b +5
3 x 50 breathe every 7 @ b +10
4 x 50 breathe every 5 @ b +5
4 x 50 @ b
3 x 50 @ b -5
2 x 50 @ b
1 x 50 @ b -10
(2000)
Set 2
Kick with fins
4 x 75 @ 10 seconds rest
(300)
Your choice warm down
TOTAL: 2600
MON DEC 5
Warm Up
6 x 75
Odds middle 25 kick
Evens last 25 build to fast
(450)
Set 1
3x thru, IMO:
2 x 50 stroke/free @ b +10
100 IM @ b +20
(600)
Set 2
2x thru:
4 x 100 @ b +10
#1 easy, #2 build, #3 negative split, #4 fast
(800)
Set 3
Pull:
50 @ b breathe every 3
100 @ b breathe every 3/5 by 25
150 @ b breathe every 3/5 by 50
100 @ b breathe every 3/5 by 25
50 @ b breathe every 3
(450)
Warm Down
200 easy
TOTAL: 2500
FRI DEC 2
Warm Up
300 swim every 3rd lap fast to get the blood flowing
Set 1
2x thru:
3 x 100 @ 1:25 / 1:40 / 1:55 / 2:10
300 @ 4:15 / 5:00 / 5:50 / 6:30
2 x 150 @ 2:10 / 2:30 / 2:45 / 3:15
6 x 50 stroke down/free back @ :55 / 1:00 / 1:10 / 1:20
(2400)
TOTAL: 2600
FRI DEC 9
Warm Up
8 x 50 swim @ :10 rest
—>#1-4 normal swim
—>#5-8 build up on way down, smooth way back
(400)
Set 2
2x through:
100 swim @ b +10
200 swim @ b -5
100 swim @ b +10
100 swim @ b -10
2 x 100 swim @ b +10
3 x 100 @ b -5
Regroup before starting second round
(2000)
100 easy warm down
TOTAL: 2500
FRI DEC 16
Warm Up
200 swim
2 x 100 swim/kick by 50 @ :10 rest
4 x 25 variable sprint
(500)
Set 1
2x thru:
100 build @ b
4 x 50 strong (like 90%), hold the time (don’t let it slip!) @ b+5
100 easy @ b +20
4 x 50 sprint @ b +30MAKE THESE FAST
100 easy
~
100 build @ b
4 x 25 stroke fast @ :30 / :40 / :40 / :45
100 easy
(2000)
Your choice of warm down
TOTAL: 2500
FRI DEC 23
Warm Up
150 swim, 100 drill/free, 50 kick, 100 stroke/free, 150 swim
(550)
Set 1
4 x 75 pull @ b
2 x 75 build within each 25 to fast @ b +5
(450)
Main Set
12 100s
ALL @ 2:00 or 2:30
100 easy
100 fast
100 easy
2 x 100 fast
100 easy
2 x 100 fast
100 easy
100 fast
100 easy
100 fast
(1200)
Set 3
6 x 50no breath down, easy back @ 1:10 / 1:15 / 1:20
(300)
IF TIME 200 kick
TOTAL: 2500 (2700 w/ kick)
FRI DEC 30
Warm Up
12 x 50
2x: 2 drill, 2 kick, 2 swim
(600)
Set 1
3x thru:
2 x 50 @ b -5
100 @ b +20
~
4 x 50 kick @ kb
odds FAST, evens easy
~
3x thru:
2 x 50 @ b -5
100 @ b +20
~
8 x 25 kick @ :45 / :50 / 1:00
odds FAST, evens ez
~
200 easy
50 ALL OUT
100 easy
100 ALL OUT
50 easy
(2100)
TOTAL: 2600
MON DEC 26
Warm Up
2 x 100 drill / swim by 50
4 x 50 free DPS w/6 kicks off walls
(400)
Main Set
400 pull @ b +10
2 x 200 75 kick/25 free @ b +1:00
50 easy
~
300 pull @ b +10
2 x 150 free/kick/free by 50 @ b +45
50 free
~
200 free build by 50 @ b +10
2 x 100 50 free / 50 kick @ b +30
50 free easy
~
200 free fast
50 easy
(2200)
TOTAL: 2600