Friday October 1

Thursday September 30 Masters Social Night

Warm up

600 swim, 400 reverse IM drill

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

10x100 - odd free 1:30, even IM 1:45

Ladder - 1:20 per 100
400
300
200
100

Swim down
=3900+ SCY

Wednesday September 29

Wayne Levin

Warm up

300 swim, 200 kick X2

Three rounds of the following ladder:
:30 per 25 for all three rounds - everything is fast

Round #1 IM - 100 IM, 75 fly/back/breast, 50 fly/back, 25 fly
Round #2 Free or choice
Round #3 Kick

3x400 - pick your interval (keep them aerobic)

20x25 - :40 breathing 3,2,1,0 per 25

Swim down 400 - 600
=3850 - 4050 SCY

Tuesday September 28

Warm up
1000 mixed

8x125 - 2:20 (75 free/50 stroke)

10x100 - reduce interval after every 2. The last 2 should be as fast as you can hold for 2

8x75 - 1:20 fast kick w/fins

1x600 pull or swim
=4200 SCY

Monday September 27

Peter Hanel

Warm up

400 swim,400 pull, 200 kick

8x200 - odd moderate free on 3:00, even fast IM on 3:30

16x50 - 1:00 choice - odd kick, even swim (have the kick match the stroke you do on the swim)

8x75 - 1:20 kick/drill/swim

Swim down 200 - 600

=4200 - 4600 SCY