Sunday 1/6/8 (4900)

600 free

600 = 100 k/s IMo + 50 free 

6x50 odd: IMo h/e   even: free desc

set one

5x100 free 1,2 ez 3–5 desc 

200 fly k

4x100 free 1ez 2-4 desc

200 free k

3x100 free desc

200 brst k

set two

3x50  fly ez, md, hd

3x50 back

3x50 brst

100 hard free

2x50 fly, back, brst (ex, hd)

200 harder free

1x50 fly, back, brst (hd)

400 hardest free

Monday 1/7/8 (4700)

300 free 100 choice k

300 free 200 choice k/d

300 free 300 choice k/d/s

6x50 odds: h/e choice, evens: free desc

set one:

3x200 free desc

medicine balls (continuous rotation)

6x100 free desc by 2s

set two: (2x)

6x75 s/k/s

  odds: IM (fly/back/back) evens: free

100 hard free 

set three:

12x50 desc 1-3 (4x)

Tuesday 1/8/8 AM (2100)

300 free

200 IM k/s

6x75 d/s/d odd: cho even: free

set one

3x100 free desc

200 cho d/s

3x100 free desc

100 cho d/s

3x100 free desc

50 cho

set two

25 k

75 k/50 build

125 k/75 build/fly

75 fly/50 build

25 fly

100 free beat fastest desc time

Tuesday 1/15/8 AM (2700)

300 free

200 choice d/s

3x100 free desc

200 choice k/d

set one (3x)

200 free

4x50 choice desc

set two

200 free

100 choice sprint

200 free hard->easy

Tuesday 1/15/8 PM

900 free (200s/100d)

600 = (100 IM d/s + 50 free)

4x100  O: h/e choice, E: fr desc

4x25 O: hard finish, E: hard start

set one

6x300

{1- dps, 2- dps+10strokes, 3- hard}

set two

6x50 h/e 

??? 

Wednesday 1/16/8 (4900)

3x600 {1-free (100s/50d), 2-100IM rlks+50fr, 3-6x100 heds

set one (paddles and pullbouys)

500 = 75m/50h

400 = 50m/50h

300 = 50m/50h

medicine balls (8 minutes)

set two

5x100 free 1:20

4x100 free 1:10

3x100 free 1:05

set three

6x125 (50d/25k/50s) 

O:choice, E:Free

Friday 1/18/8 (4850)

600 (200fr +100cho)

600 IM k/d/s

6x100 O:h/e cho, E:free desc

4x75 kick, fly/free/fly

set one

3x200 free (+50h: 1-50h, 2-100h, 3-150h)

medicine balls (8 minutes)

set two (3x)

4x100 free (1:20, 1:15, 1:10)

Yx50 choice (Y=2, 4, 6) 

set three

6x25 O: 4breaths (-2), E: sprint (kickstarts)

200 ez cooldown

Monday 1/21/8 (5300)

600 free (200s + 100d)

800 (100 IMo k/d + 50 FR s + 50 IMo s)

3x100 free build

6x50 o: cho h/e, e: fr desc

medicine balls (6 minutes)

set one: (3x)

300 choice d/s, h/e, d/s

200 free  3:00

set two: (3x)

3x50 choice desc

50 ez free

200 fr desc (second and third time: ++50 hard, non consecutive 50s) remember final time

set three: (straight through)

2x100 (200 time/2)

2x100 (200 time/2 + 5 sec)

2x100 (200 time/2 + 10 sec)

Tuesday 1/22/8 (5200 | 4000)

700 free (100s +100d)

600 choice/IM (50k + 100d + 50s)

6x50 h/e d/s

set one:  A:                                                              B:

3x300 (100 fr + 50 cho bld)                                        3x200 (50 d + 50 dps)

3x200 (150 fr bld + 50 cho hd)                                   3x100 (50 bld + 25 ez + 25 hd)

3x100 desc (75 fr + 25 cho)                                       4x50 desc

600k with fins                                                           8x50 k no fins

set two

500 = 400 d/s (by 100s), + 100 hard                           (3x)

400 = 300 d/s (by 50s), + 100 hard                             250 = 200 d/s + 50 sprint

300 = 200 d/s (by 25s), + 100 hard                             last time: 50 ez

Wednesday 1/23/8 (4000)

900 = 200fr + 100 choice

6x100 h/e d/s

set one: pullbouys and paddles *=descend

400 free pull (100 moderate / 100 hard)

100 choice swim hard*

300 free pull (75 mod / 75 hard)

100 choice swim hard*

200 free pull (50 / 50)

100 choice swim hard*

set two:

9x100 free (3@1:20, 3@1:15, 3@1:10)

6x50 Guess Your Time 

100 ez cooldown

Sunday 1/28/8 (3700)

500 free

200 cho d/s

300 free build

set a (kick) 

6x50 kick O:free, E:cho

set one

3x400 free desc

6x50 kick = 25fr h, 25 other underwater

set two

4x50 choice desc, 100 hard

3x50 different choice, 100 hard

2x50 different choice, 100 hard 

1x50 different choice, 100 hard

Monday 1/29/8 (4800+)

600 = 400 free s + 200 im k/d 

600 = 400 free s + 200 im d/s

600 = 400 free s + 200 im h/e

 set one (3x) *=desc each time

300 free  (100 m + 50 h)

200 choice d/s by 50s

100 choice swim*

medicine balls = 10 minutes (nontaper) OR 600 = 100fr + 50cho bld (taper)

set two

12x100 (3 mod + 1 hard) @1:25 or better

set three

50s from the middle for turns