Friday October 8

Thursday October 7

Warm up
800 swim, 200 kick

20x50 - odd swim on :50, even kick on 1:00

10x100 (4 on 1:30, 4 on 1:20, 2 on 1:10)

16x25 - :30 choice kick, drill, or swim

Swim down
=3400+ SCY

Wednesday October 6

Get in the pool dummy...

Warm up
400 swim, 400 pull, 200 kick

8x150 - 2:15 (100 free/50 stroke)

6x200 - odd moderate on 3:00, even broken on 3:20 (fast 50, rest :10, fast 100, rest :10, fast 50)

12x50 - 1:00 kick

1x600 smooth (swim or pull)

=4600 SCY

Tuesday October 5

Warm up
Mixed 1000

8x125 - 2:00 long IM (extra 25 added to each stroke in IM order)

12x50 - 1:00 (1 kick, 1 drill, 1 swim of each stroke)

5x200 - 2:45

1x400 IM w/fins (50 stroke, 50 swim)

Swim down 200 - 400

=4200 - 4400 SCY

Monday October 4

Warm up
300 swim, 200 kick X2

Ladder - 1:25 per 100
400
300
200
100

12x50 - 1:00 choice of stroke (1 drill, 1 moderate, 1 fast)X4

8x100 - 1:40 odd free, even IM

20X25 - :30 choice of any combination of kick, drill, or swim

Swim down
=3900+ SCY