FIVE GOLDEN WORKOUTS!

You'll notice I'm cranking it up a notch, which is good timing if you need to work off the effects of extra Christmas cheer. All the best in 2011 and see you on January 21!

WORKOUT #1
Warmup: 200 drill

Main:
(300ez/200fast, then rest 15 sec) x 3
***keep the time for all the 200s as equal as possible***
** ez can be done with pullbuoy or other toys as necessary, but fast swim is toys-free**

Cooldown: 200 not free
Total: 1900m

WORKOUT #2 AKA THE ALGEBRA WORKOUT
Warmup: 200p/100dr/50K
swim 100fr - take note of your time (known as T)

Main:
4 x 100m on T+15sec
50 not free
3 x 200m on (2T + 20sec)
50 not free
1 x 400m on (4T + 20sec)
50 not free

Cooldown: 200 choice
Total: 2200m

WORKOUT #3
Warmup: 3 x (50stroke count/50fr), 10 sec rest between 50/50s

Main #1:
10 x 50 on :45/1:00/1:15, aim to decrease stroke count from 1-10

Main #2:
3 x 100fr as 25 head-up/25 head-down x 2, 10 sec rest between 100s

Main #3: take 5 sec rest between 100s (the ez is supposed to be your rest)
100 fast/100 fast/100 ez x2
100 fast/100 ez/100ez x 1

Cooldown: 50K/50p/50dr
Total: 2150m

WORKOUT #4, STRAIGHT FROM EGYPT
50k
100fr, fast from flags-wall-flags
200fr build (slow-fast over the whole 200)
300 take note of time
400 reverse draft: back person sprints ahead on 1st 25 of every 50m
300 take note of time, trying to make it the same as 1st 300
200 reverse build (start fast, finish slow)
100 fr, fast from flags-wall-flags
50k

Cooldown: 100 not free/75 drill/50 fr/25k no board
Total: 1950

WORKOUT #5 - BRING YOUR OWN WATCH FOR THIS ONE AND GET SOME FINS FROM THE EQUIPMENT ROOM
Warmup:
100k/100p/100fr
50k/50p/50fr

Main: 10 minute timed swim - make note of how far you swam!
100 not free
swim the same distance with fins - make note of your time!

optional: laugh at the comparison between fins and no fins

Cooldown: 100p/50fr-50p/100f (up this to a 200m progression if time and energy allow)
Total: approx 1950 (allowing for a 600m swim in 10min)