Friday September 17

Thursday September 16

Warm up
1000 mixed

12x75 - 1:20 odd kick/drill/swim freestyle, even fly/back/breast

12x100 - 1:40 odd moderate free, even fast IM

4x200 - pick your own interval (decently aerobic)

Swim down
=3900+ SCY

Wednesday September 15

Katsushika Hokusai

Warm up
1000 mixed

1x800 - wait the clock around to the nearest 60 (pull or swim, good effort)
4x200 - 2:50 hold a faster pace than the 800
1x600 - wait the clock around to the nearest 60 (faster pace than the 800)
3x200 - 2:40 maximum effort

8x50 - 1:00 kick

swim down
=4200+ SCY

Tuesday September 14

Warm up
Mixed 1000

16x50 - 1:10 choice, maximum effort on every 4th

Eight rounds of:
1x75 - 1:15 moderate effort
1x25 - :45 maximum effort, choice of stroke

8x75 - 1:40 (50 kick, 25 swim)

1x800 pull or swim

=4000 SCY

Monday September 13

Andre Kertesz - Underwater Swimmer

Warm up
400 swim/400 pull/200 kick

12x100 in three sets:
6 - 1:30
4 - 1:20 (switch to 75s if necessary)
2 - 1:15

3x400 - 6:00 descending 1-3

16x50 - :50 every 4th all out choice

2x300 - 5:00 smooth pull or swim

20x25 - :40 alternating sets of four: 3 EZ, one underwater - 3 EZ, 1 fast

Swim down
=5300+ SCY