War Horse

4x{3 x 100 CH on 1:30 EN1

    {3 x 25 Sprint Medley on :30 SP3

3 x 200 flutter kick w/fins on 3:05 EN1

2 x 300 back or IM on 4:20 EN2

2 x 200 flutter kick w/fins on 3:05 EN1

1 x 300 back or IM on 4:20 EN2

1 x 200 flutter kick w/fins on 3:05 EN1

3x{3 x 50 FAST on 1:30 SP2

    {2 x 50 scull w/paddles on 1:30 EN1

15 x 25 on 1:00 EN2+

MOP work on turns

for fly,back,free at least 5 DK off each wall.

5,100 yards

Porkins...stay on target

300 rev IM DKS

12 x 100 Kick w/fins on 1:40/1:30/1:40  EN1-EN2

4 x {2 x 75 Free on 1:10 EN2
      {3 x 25 Sprint Medley on :45  SP3

16 x 100 Free EN1-EN3
1:25/1:20/1:20/1:15
1:20/1:20/1:15/1:10
1:20/1:15/1:10/1:05
1:15/1:10/1:05/1:00

3 x 50 CH EZ on 1:10
3 x 100 Free FAST w/fins on 1:10

2 x 25 Fly on :30  EN2
8 x 25 Free 3 Breaths/25 on :30  EN1
4 x 25 Fly on :35  EN2
6 x 25 Free 2 Breaths/25 on :35  EN1
6 x 25 Fly on :40  EN1
4 x 25 Free 1 Breath/25 on :40 HYP
8 x 25 Fly on :45  EN1
2 x 25 Free No Breath on :45 HYP
10 x 25 Fly on :30  EN2

100 CH EZ

Drifting....Falling

12 x 50 Free on :50 EN1
paddles

18 x 100 Back/IM/Free EN1-EN2
Back and IM are all on 1:30,    Free 1:30/1:30/1:20/1:20/1:10/1:10

9 x 200 alt Free/Stroke on 2:300/2:50  EN2
paddles

2 x {10 x 50 Kick w/fins on :45  EN2
      {10 x 50 Fly/Back w/fins on :45  EN2

100 CH EZ

6,300 yards

Ride Your Pony

1 x 300 CH

{4 x 200 on 2:50 (75Fr/25FK) EN2

{3 x 500 on 8:00 BOSS EN2-EN3 [350 Swim Build/150Sprint Kick w/fins]

{1 x 300 (150 Bk/150 Brst) EN1

2 x 600 IM Race Phase Training (RPT) swum as follows:

{ 4 x 50 on :50 Fly desc 1-4 EN1-EN3

{ 1 x 100 on 1:20 Back EN2

{ 4 x 50 on :55 Brst BPA EN3

{ 1 x 100 on 1:05 Free FAST EN3+

{1 minute rest

2 x{2 x 225 (175 Free/50 Back) on 3:00 hold better than 2:50 EN2+

    {3 x 50 on :55 Bk/Brst EN1

Nink in the SInk

300 CH

5 x 200 DKSKD  EN1

6 x 200 K w/ fins on 3:15/3:00  EN2-EN2+

9 x 25 Sprint Medley on :45  SP3

Start Practice & Team Meeting ~ 15 minutes

10 x 50 Scull/Swim w/ paddles on 1:05  EN1

2 x 5 x 100 on 2:00  EN2-EN3
rotate 25 MDPS Sprint, #5 is all Sprint

5 x 50 CH EZ on 1:00  EN1

Bofa on the Sofa

300 CH

12 x 75 SKS on 1:40  EN1
alt Fr/Bk

12 x 25 Sprint Medley on :40  SP3
3 each of each stroke

10 x 100 FK w/ fins SLOB on 1:40  EN2

Start work 10 minute

12 x 25 Brst on :45  EN1-EN3
work on stroke count, effort, etc

8 x 100 IM on 1:40 EN2+
Sprint Brst MDPS

Zower in the Shower

300 CH

5 x 150 on 2:30  EN1
[75 Back/75 Brst]

12 x 25 Sprint Medley on :30  SP3
   3 of each stroke Medley Relay order

9 x 50 TT BPA on 1:10  EN3

9 x 50 Scull/Brst on 1:00  EN1
w/ paddles

12 x 125 on 2:10  EN2
[75 Back or Breast/50 Free]  paddles optional

6 x 50 Back or Breast Sprint on 1:30  EN3+

20 x 50 DK SLOB w/fins on :50  EN2

5,050 yds

Zamp in the Lamp

300 CH

6 x {1 x 100 Free on 1:30  EN1
      {1 x 100 Rotate 25 K SLOB through on 1:30  EN1

7 x 150 K w/fins on 2:40
   50 Medium/50 Medium-Fast/50 Fast

40 x 25 Fly w/fins on :30
   alt Swim/K SLOB

5 x {1 x 50 on :45  EN2
      {2 x 50 on :40  EN2+
      {1 x 50 on 1:25 EN3
   Race Phase Training - Pace, Pace, Build, Race

5 x 50 CH EZ on 1:00

4,800 yds

Black Friday Rule

300 CH

5 x {4 x 100 Free on 1:30  EN1
      {1 x 100 IM on 1:40  EN1-EN3
        descend IM's 1-5 to 90% or better

6 x 200 FK or DK w/ fins alt 3:20/3:00  EN1/EN2+

12 x 125 [25Bk, 25Brst, 75Free]  on 2:15  EN2+
spring 50Bk/Brst; MDPS Free; paddles optional

12 x 50 fly Sw/K w/fins on :50  EN2

3 x 300 Back on 5:00  EN1

7,000 yds

Thursday's Child

300 CH

12 x 100 IM on 1:50  EN1
rotate 25 kick SLOB through

3 x 75 on 1:00  EN2+
5 x 50 on :40  EN2+
3 x 75 on 1:00  EN2+
5 x 50 on :50  EN3
3 x 75 on 1:00  EN2+
5 x 50 on 1:00  EN3
3 x 75 on 1:00  EN2+

100 CH EZ

10 x 75 K w/ Fins on 1:15  EN1
odds DK SLOB, evens FK SLOB

4,000 yds

Wednesday Girl

300 CH

12 x 75 SKS on 1:15  EN1
12 x 25 Sprint Medley on :30  SP3

10 x 75 MDPS Build on 1:20/1:10/1:00  EN1-EN3
9 x 100 BPA on 2:00  EN3
8 x 75 on 1:20  EN1

w/ fins {4 x 25 DK SLOB on :30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 50 DK SLOB on 1:00  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 75 DK SLOB on 1:30  EN1
           {4 x 25 Fly on :30  EN2
           {4 x 100 DK SLOB on 2:00  EN1

5,550 yds

'Til Tuesday

300 CH

3 x {2 x 200 FK w/ fins on 3:20  EN1
      {1 x 200 DK SLOB w/fins on 3:00  EN2

10 x 100 Brst w/ Paddles on 1:45  EN2
work DPS

10 x 200 Back on 3:10  EN2

5 x {1 x 100 Breath Control on 1:45  HYP
      {1 x 50 MDPS Sprint on 1:15

5550 yds

Rainy days and Mondays

300 CH

5x100 Bk on 1:40

5x100 Fr on 1:30

5x100 Fr w/paddles on 1:30

5x100 k w/fins on 1:30

5x100 Fr w/fins&paddles on 1:20

10x50 Fr w/forearm fulcrum on :50/:40

8x50 Bk/Brst on :50

6x50 Scull/Brst on 1:00

4x50 Build MDPS on :45

2x50 Sprint on :40

4300 yds 

Crazy 8's

300 CH

8 x 50 Scull/Swim w/paddles on 1:00  EN1
8 x 50 K/Swim on :50  EN1
8 x 50 Swim on :40 EN2

8 x 100 Free on 1:20  EN2
8 x 100 Back Brst on 1:40 EN2
8 x 100 IM on 1:30 EN2

8 x 200 K w/fins on 3:20  EN2
odds FK, evens DK SLOB

8 x 100 Free Build on 1:45  EN1
MDPS, maintain stroke count per 25

8 x 50 Breath Control on 1:00  HYP

6400 yds

I am Lion, Hear me Roar!

300 CH

12 x 100 on 1:40  EN1
rotate 25 K SLOB, Free after K, Back before K

20 x 50 K w/ fins EN1-EN3
1-4 on 1:00 @ 80% HR on #1 & 4
5-8 on :50 @ 85% HR on #8
9-12 on :40 @ 90% HR on #12
13-16 on 1:00 @ 80 % HR on all
17-20 on 1:00 BPA HR on all

10 x 25 on 1:00 Back/Brst work crossover turns

3 x {4 x 75 on 1:20 EN2
      {alt 50Bk/25Brst and 25Bk/50Brst
      { :30 for fin donning
      {3 x 100 FK w/ fins on 1:30 EN2

8 x {2 x 25 Sculling w/ paddles on :45
      {50 Free on 1:00 SWOLF

20 x 25 on :30 DK w/ fins SLOB EN2
every 4th 25 Swim

150 Cool Down

6,000 yds