Dec 2 - 11 Swims

December 2nd

W/U
200 swim R: 10 sec
100 kick, fast R: 10 sec
200 swim as 100 free/100 back R: 15 sec
100 scull

Main
2 X 50 fast (as 90% effort) R: 20 sec/ 50
100 smooth R: 10 sec
2 X 100 fast “ R: 20 sec/100
200 smooth R:15 sec
4 X 100 fast “ R: 20 sec/100
400 pull, smooth R: 15 sec
2 X 200 fast “ R: 20 sec/200
400 swim/pull

W/D
100 choice

December 4th

W/U
150 swim R: 10 sec
150 drill: FD/ SA/ Scull by 50s R: 10 sec
150 Kick fast R: 10 sec
150 swim R: 10 sec

Main
3 X 500 swim (pull optional) at 1500 pace R: 10 sec / 500
100 Kick fast R: 15 sec
2 X 100 fast (90 % effort) R: 20 sec / 100
4 X 50 all out R: 60 sec

W/D
200 choice

December 7th

W/U
10 X 100 continuous as: 100 choice
100 Kick
100 swim
100 drill
100 choice
100 back
100 swim
100 scull
2 X 100 swim

Main
5X / 4X / 3X / 2X 400 swim, every 2nd pull R: 20 sec each 400

W/D
100 easy

December 9th

W/U
200 choice swim R: 10s
200 Kick-fast R: 10s
200 drill, as 50 each of FD, catch-up, scull and fist R: 10s
100 swim

Main
400 pull, breathing every 3rd,5th,3rd ,7th 3rd, 9th, 3rd, 5th each 50 R: 20 s
400 swim, target time: 6:00 / 7:00 / 8:00 / 10:00 R: 20 s

400 pull-strong R: 20 sec
3 X 200, target time: 3:00 / 3:30 / 4:00 / 5:00 R: 20s
3 x 100 all out R: 1:00
2 x 50 all out R: 1:00

W/D
100 easy

December 11th


W/U
600 swim, every 4th 50 as kick

Main:
400 swim, as 50 fast 350 smooth R: 20 s
100 scull R: 10 s
400 swim as 100 fast, 300 smooth R: 20 s
100 Kick R: 10 s
400 swim as 150 fast, 250 smooth R: 20 s
100 back R: 10 s
400 swim as 200 fast, 200 smooth R: 20 s
100 kick

W/D
100 easy