February 1

10 minute warm up

12x25, 3 fast, 1 easy @ :30

20x200

1@2:55
3@2:45
1@3:45 recovery
then
1@2:45
1@2:55
2@2:45
1@3:45 recovery
then
2@2:45
1@2:55
1@2:45
1@3:45 recovery
then
3@2:45
1@2:55
1@3:45 recovery

January 31

10 minute warm up

8x75 kick/drill/swim @ :10 rest

20x100
1@1:40
3@1:35
1@2:00 recover
then
1@1:35
1@1:40
2@1:35
1@2:00 recovery
then
2@1:35
1@1:40
1@1:35
1@2:00 recovery
then
3@1:35
1@1:40
1@2:00 recovery

8x75 kick/drill/swim @ :10 rest

cool down

January 28

10 minute warm up

8/12x200 pull @ 2:50-3:45

100/200 swim (build) @ 3:00
2x50 :40-1:00
100 for time @ 4:00
x3

kick set

cool down

January 30

10 minute warm up

8/12x100s @ 1:40
every 4th is backstroke

68x200 @ 3:10
every 3rd/4th is IM

8/12x150s pull @ 2:00

10 minutes kick easy/hard

cool down

January 25

10 minute warm up

8x75 k/d/s @ :10 rest
6x50 build @ 1:00
12x25 @ :30 3 fast 1 easy

1000 at 75% effort

3x200
1@3:00
1@2:50
1@3:00

6x100 @ 1:35

1000 at 100% effort

cool down

January 23

10 minute warm up

8x100 free
2 @ 1:35
4 @ 1:25
2 @ 1:20

400 IM @ 8:00
300 with paddles @ 4:15
4x50 fly @ 1:00
100 IM kick @ 3:00
x3, each round changes the 50s to the next stroke

modified workout:
200 IM
200 with paddles
4x50 fly
100 IM kick
x3

cool down

January 22

4x with an easy 50 recovery between sets

January 18

Wednesday, January 16

10 minute warm up

8x75 with a band buoy and paddles @ :10 rest
6x100 with a band and buoy @ :05 rest
400 pace with just paddles

40 x 50s
4 fly @ :55
3 back @ :50
2 breast @ :55
1 free @ :45
x4

8x100 free @ 1:25

swim easy

Monday, January 14

10 minute warm up

6x300 swim, middle 100 is fast @ 4:40

12x175 broken in groups of 4

first 4:
100 @ 1:20, 75 @ 1:05

second 4:
100 @ 1:30, 75 @ :55

third 4:
125 @ 1:50, 50 @ 1:00

swim easy

Friday, January 11

10 minute warm up

6x100 @ 1:30
4x75 build @ 1:00
2x50 fast free @ 1:00

3x500 free @ 6:55
2x600 free @ 9:00
1x400 free @ 5:20

8x75 swim/kick/swim @ :10 rest

swim easy

Wednesday, January 9

10 minute warm up

7x400 pull @ 6:55, 7:05, 6:50, 7:00, 6:45, 6:55, 6:35

200 drill
100 fast free
200 drill

6x100 IMs @ :10 rest

200 easy