1. Date Activity Commentary
Tuesday 1-3-12 7:15-8:30 Main Set:
•3x50’s free on :50.
Total time: One hour and •300 IM drill on 4:50.
fifteen minutes. •4x125’s drill (in IM order)
on 2:20.
Total distance swum: •6x50’s free on :45.
3,150 yards (1.91 miles). •300 IM drill on 4:50.
•4x125’s drill (in IM order)
on 2:20.
•6x50’s free on :45.
•8x25’s (odds: dolphin kick
with hands down; evens:
streamline dolphin kick)
on :30.
•8x25’s 3/2/1/0 breath
control on :30.
•200 IM fast.
•200 warm-down.
Wednesday 1-4-12 Warm-up:
7:15-8:30 •4x75’s (free/stroke/free by
25’s) on 1:15.
Total time: One hour and •8x25’s two of each on :30.
fifteen minutes. Main Set:
•500 kick.
Total distance swum: •4x200’s (50 right/50 left/
2,950 yards (1.79 miles). 100 catch-up) on 2:50.
•125 easy.
•7x100’s (odds: fast from a
dive; evens: easy).
•325 (alt. free/back by 25).
Thursday 1-5-12 7:00-8:30 Main Set:
•6x200’s (alt. free/drill by
Total time: One and one 50) on 3:00.
half hours. •2x100’s free on 1:20.
•3x100’s stroke on 1:25.
Total distance swum: •2x100’s free on 1:20.
4,100 yards (2.48 miles). •6x50’s stroke on :45.
•2x100’s free on 1:20.
•12x25’s stroke on :25.
•100 free on 1:30.
•100 kick on 1:40.
•100 free on 1:30.
•2x100’s kick on 1:40.
•100 free on 1:30.
•3x100’s kick 1:40.

2. •100 free on 1:30.
•4x100’s kick on 1:40.
Friday 1-6-12 7:15-8:15 Warm-up:
•4x200’s (50 kick/100 drill/
Total time: One hour. 50 swim) on 3:00.
•4x75’s (50 drill/25 choice)
Total distance swum: on 1:15.
2,800 yards (1.70 miles). •12x25’s (odds: free; evens:
choice) on :30.
Main Set:
•300 pull on 4:45.
•200 pull on 2:45.
•100 pull on 1:25.
•300 kick (free/fly/free/
back/free/breast) on 5:10.
•200 free kick.
•100 choice kick.
•8x25’s chase starts.
•200 warm down.
Monday 1-09-12 7:30-8:30 Warm-up:
•4x25’s IM order on :30.
Total time: One hour. Main Set:
•6x200’s kick with short
Total distance swum: fins on 2:50.
3,400 yards (2.06 miles). •300 alt. free/back by 25.
•8x50’s (right/left) on :50.
•2x100’s on 1:15.
•8x50’s (eight kick switch)
on :50.
•2x100’s on 1:15.
•8x50’s (skull/free) on :50.
•2x100’s on 1:15.
Tuesday 1-10-12 6:30-8:30 Warm-up:
•500 free.
Total time: Two hours. •3x200’s SKDS on 3:00.
•4x75’s (50 drill/25 free) on
Total distance swum: 1:15.
4,900 yards (2.97 miles). •8x25’s two of each on :30.
Main Set:
•600 (kick/drill by 100 in
IM order).
•8x75’s (stroke/free/stroke)
in IM order on 1:15.
•400 (kick/drill by 50 in IM
order).
•8x50’s (odds: free; evens:

3. stroke in IM order) on :50.
•200 (kick/IM drill by 100).
•6x25’s fly kick underwater
on :30.
•200 free.
•6x25’s back kick
underwater on :30.
•200 free.
•6x25’s three underwater
pullouts on :30.
•200 free.
•2x25’s sprint.
Wednesday 1-11-12 Main Set:
7:30-8:30 •12x50’s kick (odds: free;
evens: choice) on 1:00.
Total time: One hour. •4x100’s (alt. 25 free/25
drill by 25) on 1:30.
Total distance swum: •12x25’s (odds: free; evens:
2,300 yards (1.39 miles). choice) on :30.
•8x50’s (easy/medium/easy/
fast) on :50.
•200 easy.
•8x50’s from mid-pool with
two flips.
Monday 1-16-11 7:00-8:30 Warm-up:
•400 free.
Total time: One and one •2x300’s (free/drill/choice
half hours. by 100) on 5:00.
•6x100’s Tiger Tumbles on
Total distance swum: 1:30.
4,000 yards (2.42 miles). •8x25’s (odds: free; evens:
choice) on :30.
Main Set:
•5x200’s pull on 2:45.
•4x75’s (right/left/catch-up)
on 1:15.
•200 (alt. free/back by 25)
on 2:45.
•4x50’s kick on :50.
•4x75’s (right/left/closed
fists) on 1:15.
•200 (alt. free/back by 25)
on 2:45.
Tuesday 1-17-11 6:30-8:30 Warm-up:
•400 free.
Total time: Two hours. •4x200 (50 kick/100 drill/

4. 50 swim) on 3:00.
Total distance swum: •8x50’s (six dolphin kicks
5,700 yards (3.45 miles). off each wall) on :50.
•8x25’s two of each on :30.
Main Set:
•2x300’s (50 drill in IM
order/25 free) on 4:30.
•4x100’s free on 1:30.
•100 IM fast.
•3x100’s on 1:30.
•2x100’s IM fast.
•2x100’s free on 1:30.
•3x100’s IM fast.
•100 free on 1:30.
•4x100’s IM fast.
•100 easy.
•16x25’s (odds: eight kick
switch; evens: fists closed)
on :30.
•16x50’s kick (odds: easy;
evens: fast) on 1:00.
Wednesday 1-18-11 Warm-up:
7:30-8:30 •8x50’s (odds: free; evens:
IM) on :50.
Total time: One hour. •8x25’s choice on :30.
Main Set:
Total distance swum: •500 pull.
4,100 yards (2.48 miles). •200 (alt. easy/fast by 50’s)
on 2:45.
•2x100’s (alt. free/back by
25’s) on 1:25.
•500 pull.
•200 (alt. easy/fast by 50’s)
on 2:45.
•200 fast on 2:45.
•2x100’s (alt. free/back by
25’s) on 1:25.
•500 pull.
•200 (alt. easy/fast by 50’s)
on 2:45.
•200 fast on 2:45.
•200 (build by 50’s) on
2:45.
•2x100’s (alt. free/back by
25’s) on 1:25.
Friday 1-20-12 7:00-8:15 Warm-up:

5. •600 free.
Total time: One hour and •2x300’s (free/IM/free) on
fifteen minutes. 4:30.
•8x25’s choice on :30.
Total distance swum: Main Set:
3,150 yards (1.91 miles). •8x25’s fly with shoes on :
30.
•100 free with shoes on
1:45.
•8x25’s fly with shoes on :
30.
•100 free with shoes on
1:45.
•8x25’s fly with shoes on :
30.
•100 free with shoes on
1:45.
•8x75’s kick on 1:30.
•4x50’s descending on :45.
•50 easy.
Tuesday 1-24-12 6:45-8:30 Warm-up:
•400 (alt. free/drill by 100).
Total time: One hour and •3x100’s Tiger Tumbles on
forty-five minutes. 1:30.
•4x25’s one of each on :30.
Total distance swum: Main Set:
4,600 yards (2.78 miles). •4x200’s kick on 3:25.
•4x100’s fly drill on 1:30.
•6x50’s (odds: fly/back;
evens: breast/free) on :45
•4x100’s back drill on 1:30.
•4x75’s (fly/back/breast) on
1:05.
•4x100’s breast drill on
1:40.
•3x100’s IM on 1:25.
•4x100’s free drill on 1:30.
•200 IM fast.
•6x50’s (free/back by 25)
on :50.
Wednesday 1-25-12 Warm-up:
7:30-8:30. •8x25’s (odds: free; evens:
choice) on :30.
Total time: One hour. Main Set:
•6x250’s pull on 3:25.
Total distance swum: •5x100’s on 1:25.

6. 3,400 yards (2.06 miles). •5x100’s with a snorkel on
1:25.
•100 free easy.
•1xbroken 200 free.
•100 free easy.
•1xbroken 200 back.
•100 free.
Thursday 1-26-12 7:00-8:30 Main Set:
•4x75’s back drill on 1:25.
Total time: One and a half •5x100’s (75 free/25 back)
hours. on 1:30.
•4x75’s back kick on 1:20.
Total distance swum: •5x100’s (50 free/50 back)
3,450 yards (2.09 miles). on 1:30.
•2x75’s back drill on 1:25.
•5x100’s (25 free/75 back)
on 1:30.
•200 easy.
•8x25’s back drill on :30.
•200 free on 2:45.
•100 stroke fast.
•8x25’s back drill on :30.
•200 free on 2:45.
•100 stroke fast.
Monday 1-30-12 7:15-8:30 Warm-up:
•8x50’s (odds: fly/free;
Total time: One hour and evens: back/free) on :50.
fifteen minutes. •4x25’s choice on :30.
Main Set:
Total distance swum: •8x200’s pull on 2:45.
3,800 yards (2.30 miles). •5x100’s drill on 1:30.
•4x75’s free on 1:05.
•5x100’s drill on 1:30.
•200 fast.
•200 warm down.