Friday September 10

Thursday September 9

Warm up
300 swim/200 kick x2

8x150 - 2:30 (100 swim, 50 kick)

Three rounds of:
4x50 - 1:10 stroke (50s change to the next stroke in the IM for each round)
2x100 - 1:45 IM
1x200 fast choice, stroke or IM (rest the clock around and move to the next round)

20x25 - :30 swim 2/kick 2

Swim down
=4500+ SCY

Wednesday September 8

Warm up
400 choice

One big set...
1x400 - 5:30
4x100 - 1:30
1x400 - 5:30
3x100 - 1:20
1x400 - 5:30
2x100 - 1:15
1x400 - 5:30
1x100 - 1:10

12x50 - 1:00 no free

Swim down
=3600+ SCY

Tuesday September 7

Warm up
600 swim / 400 reverse IM drill

8x100 - first 4 on 1:40, last 4 on 1:30

3x200 - #1 free on 3:15, #2 IM on 3:45, #3 fast choice

2x300 - 4:30 (#2 fast)

16x25 - :40 breathe only eight times for the set

Swim down
=3400+ SCY

Monday September 6

                                                          

HAPPY LABOR DAY!

Warm up
1000 mixed

8x200 - first 3 moderate send off, last 5 challenging send off (i.e. 3 on 3:00, 5 on 2:40)

18x50 - reduce interval by :05 after every 3 (i.e. 1:10 > :45)

12X75 - 1:20 (50 free, 25 stroke)

20x25 - :40 choice of either (moderate/underwater/moderate/fast) or (breaths per 25 - 3,2,1,0)

Swim down
4900+ SCY