3300 yds

600 standard warmup

12x50 Free (2 medium DPS, 1 fast)

400 pull
4x125 (50 free, work the 50 backstroke, 25 free)
300 pull
3x100 pace
200 pull
200 IM or choice

200 warmdown

Lots of technique discussion tonight.

3900 yds

I subbed tonight

200 swim, 200  kick, 200 pull

2x  300        Round 1: Pull                      Round 2: 100 free, 100 choice, 100 free
      2x150    100 free, 50 worst stroke     IM, but drop a stroke
      3x100     Free pace                             Kick (10 fast kicks, 10 slow kicks)
      6x50     Choice D 1-3,4-6                  Free D 1-3, 4-6

25 underwater, 50 swim, 75 (25 underwater, 50 swim), 100 swim, 125 (100 swim, 25 under), 150 swim, 175 (125 swim, 25 under, 25 swim), 200 swim

4000 yds

600 standard warm-up

4x250 odds: 100 free, 50 IMO, 100 IM or choice
           evens: 100 free, 50 IMO, 100 Free

4x25 Fly
4x200 Free (count strokes for a 50, -1, -1, -1)
4x25 Back
4x150 (100 free medium, 50 faster)
4x25 Breast
4x100 Pace
4x25 Free
4x50 Descend

200 warmdown

3100 yds

Coach Rachael

400 standard
400 pull
16x25 IMO
4x125 (25 sprint, 100 medium)
4x75 pull
8x25 from a dive
2x150 (breathe 3, 5, 7)
2x200 Free
200 w/down

4000 yds

600 standard warm-up

3x300  1 & 3 ( 100 free, 100 IM or stroke, 100 Free)
            2  & 4  Free (75 ez, 25 no breath) Hypoxic set :)

6x100 Free (2 med, 1 fast, 2 med)
4x100 (2 med, 1 fast, 1 med)
3x100 (1 med, 1 fast, 1 med)
2x100 (1 med, 1 fast)
30 sec. break
1x100 from a dive fast

200 warm-down

3600 yds

Subbing on Monday

600 standard warm-up

3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up  4. normal but work on rotation

300 pull breathing by 50 3, 5, 7, 3, 9, 3
4x150 (100 free, 50 choice faster with a good turn)

300 pull breathing by 50 3, 5, 3, 7, 3, 5
4x100 odds: IM evens: free

300 pull breathing by 50 9, 3, 3, 3, 3, 9
4x50 (25 choice, 25 free)

300 warm-down

Post Thanksgiving Workout

I am posting this several weeks after the fact and can't quite remember the whole thing. The main hard set was the following

Turducken is a Turkey stuffed with a duck stuffed with a chicken. So, the main set was a Turducken

4 x 350 @ :30-:40 rest interval

  1. 100 Free, 50 breast, 50 back, 50 breast, 100 free
  2. 100 breast, 50 back, 50 fly, 50 back, 100 breast
  3. 100 back, 50 fly drill, 50 free, 50 fly drill, 100 back
  4. 100 fly drill, 50 breast, 50 back, 50 breast, 100 fly drill