Friday October 15

Thursday October 14

Warm up
600 swim, 400 reverse IM drill

15x100 in three sets of five:
5 on 1:45 IM
5 on 1:40 stroke
5 on 1:30 free

4x250 - 4:00 (200 free/50 stroke in IM order)

3x300 - 4:30 (1 hard, 1 moderate, 1 EZ)

=4400 SCY

Wednesday October 13

Warm up
Mixed 1000

12x75 - first 6 kick/drill/swim on 1:30, last 6 swim on 1:15

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

20x50 - (kick 6 0n 1:10, swim 4 on 1:00) X2

Swim down
=3900+ SCY

Tuesday October 12

Warm up
300 swim, 200 kick X2

4x400 - 5:30

5x200 - odd free on 2:50, even IM on 3:20

12X50 - :50 three of each stroke

EZ 200
=4400 SCY

Monday October 11

Warm up

Mixed 1000

4x300 - 4:10

Three rounds of:
8x25 - :30 fast choice
1x200 smooth

9x100 - (#1 kick on 2:00, #2 drill on 1:45, #3 fast choice on 1:45)X3

20x25 - :30 kick

EZ 200
=5000 SCY