1. Winter Break Workouts December 21 st - January 1 st

2. December 21 st – Heart Rate Spikes Warm-up Set x 4 3 x 50 @ :40 400 swim @ 6:00 3 x 50 @ :40 2 x 200 swim @ 2:30 3 x 50 @ :40 4 x 100 swim @ 1:30 3 x 50 @ :40 8 x 50 swim @ :45 3 x 50 @ :40 12 x 25 @ :30 200 EZ The sets of 3 x 50s should be on an interval that provides only a few seconds rest with you going @ 95% effort. These serve as heart rate spikes that only give short bursts of cardio with long recovery swimming in between.

3. December 22 nd – All 4 Strokes Warm-up Set x 2 2 x 100 FR @ 1:30 2 x 50 FR @ :40 2 x 25 FLY @ :35 200 IM @ 3:30 3 x 100 FR @ 1:30 2 x 50 FR @ :40 3 x 25 BK @ :35 200 IM @ 3:30 4 x 100 FR @ 1:30 4 X 50 FR @ :40 4 x 25 BR @ :35 200 IM @ 3:30 200 EZ Work on long and strong strokes through the freestyle to lengthen out any tightness. Make sure you are focusing on textbook perfect technique during the 25s and maintain technique throughout the 200 IMs. If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

4. December 23 rd – Best Stroke NO FREE Warm-up Set x 2 Do the following set 3X through – 4x100 Kick-Drill by 25s @ 1:50 – 4 x 50s Build-Easy by 25s @ :50 – 4 x 25s Odds – Breakout / Evens – Sprint @ :35 200 EZ If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

5. December 24 th – 27 th - BREAK

6. December 28 th – Long and Loosen Warm-up Set x 4 Do the following set 2X through – 25 Build @ :30 – 50 DPS @ :50 – 75 Build-Easy-Hard by 25s @ 1:10 – 100 DPS @ 1:30 – 125 Build-Easy-Hard-Build-Easy by 25s @ 2:00 – 150 DPS @ 2:30 – 175 Build-Easy-Hard-Build-Easy- Hard-Build by 25s @ 2:50 – 200 DPS @ 3:20 200 EZ The 25s, 75s, 125s, and 175s are following a pattern of Build-Easy- Hard by 25. Each incremental increase adds on to the pattern. These should all be with a breathing pattern of breathing every third stroke. DPS = Distance per stroke. All of these should be swum with the least number of strokes per 25 as possible, while maintaining a good pace. If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

7. December 29 th - Legs Warm-up Set x 2 8 x 200 Swim-Kick by 50s @ 3:15 12 x 50 Sprint Kick @ 1:00 200 EZ If you are not consistently getting at least 5 seconds rest on the given intervals, then increase the intervals by 5 seconds until target rest of 5 seconds is achieved.

8. December 30 th – Lactate Set Warm-up Set x 2 10 x 50 @ 5:00 200 EZ These are choice and these are drop dead sprint. Race them like you would in a meet using the same breathing strategies, the same technique, and the same mentality like it’s a competition. Practice racing.

9. December 31 st - Recovery Warm-up Set x 4 200 Kick @ 4:00 Warm-up Set x 2 200 Kick @ 4:00 Warm-up Set x 1 200 Kick @ 4:00 200 EZ It’s repetitive, but use the warm-up sets to elevate the heart rate a little bit with long strokes. Use the kicking to work out the lactic out of your legs and bring the heart rate back down before the next elevation during the next warm-up set. Breathe every 3 rd stroke whenever swimming freestyle.

10. January 1 st – Test Set Warm-up Set x 2 25 x 100 @ 1:30 200 EZ Make sure to pick an interval for the 100s that will push you to go hard, but one that you will also be able to maintain at least 5 seconds rest. This is a test set, so don’t make it easy. Test yourself and push yourself.