Friday September 24

Thursday September 23

Warm up

1000 swim half, pull half

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

8x100 - 1:30 descending 1-4 and 5-8

16x25 - :30 every 4th maximum effort

10x50 - 1:10 underwater streamline kick over (with fins), kicking on your back to return

1x500 winding down
=4100 SCY

Wednesday September 22

Warm up
800

5x200 - Reduce interval by :10 on each so #5 is out of reach

Six rounds of:
1x75 - 1:15 moderate
1x25 - :45 maximum effort

8x50 - 1:00 kick

EZ 400
=3200 SCY

Tuesday September 21

Yes!                           Swimming Lessons From An Orangutan

Warm up
400 swim, 400 pull, 200 kick

Ladder:
100, 200, 300, 400 - 1:30 per 100
400, 300, 200, 100 - 1:20 per 100

12x50 - 1:00 kick (1:10 if you have to)

5x100 - 2:30 maximum effort, choice of stroke

Swim down 200 - 400
=4300 - 4500 SCY

Monday September 20

Monday. Time to get your head back in it...

Warm up
1000 mixed

20x50 - :50

8x150 - 2:30 (50 kick / 50 drill / 50 swim)

5x200 - Reduce interval by :10 on each so #5 is out of reach

32x25 - :30 (1 EZ, 3 fast)

400-600 smooth
=5400-5600 SCY