Friday October 29

Thursday October 28 Masters Social Night

Warm up
EZ 600

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

5x100 - 2:00 maximum effort

1x500 pull or swim

=2500 SCY

Wednesday October 27

Warm up
600 swim, 400 reverse IM drill

5x200 - :15 apart
#1 200 free
#2 150 free, 50 fly
#3 100 free, 50 fly, 50 back
#4 50 free, 50 fly, 50, back, 50 breast
#5 200 IM

12x50 - 1:00 choice, every third one fast

12x75 - 1:15 (first 25 fast on #1, second 25 fast on #2, third 25 fast on #3)x4

2x400
#1 pull, #2 swim down

=4300 SCY

Tuesday October 26

Warm up
Smooth 1000

12x100 - (1:40, 1:40, 1:20)x4

Three rounds of:
100, 75, 50, 25 - :15 rest between distances, maximum effort - 1:00 rest after each round

Ladder - :15 rest between distances - streatch it out
400, 300, 200, 100

16x25 - :40 breathing pattern 3,2,1,0

Swim down
=4350+ SCY

Monday October 25

Warm up

300 swim/200 kick x2

4x400 - 5:20

three rounds of:

1x200 moderate

4x50 - :50 maximum effort

16x50 - 1:00 kick as many as you like, otherwise choice of stroke

Swim down

=4600+ SCY

Deepest sympathy to the Crippen Family

Our thoughts and prayers are with you