(Belated) Friday November 5

Thursday November 4

MAXIM

Warm up
1000 (swim 1/2, pull 1/2)

2x500 - 7:30 #2 fast
5x100 - 1:40 - faster than #2 500 pace

8x125 - 2:10 (75 free/50 stroke)

20x25 - :30 fast kick

Swim down
=4000+ SCY

Wednesday November 3

Warm up
300 swim, 200 kick x2

20x50 - (swim 4 on :50, kick 6 on 1:10)x2

Three rounds of:
2x200 (interval reduces by :10 each round)
1x100 EZ

8x75 - 1:10 (50 drill, 25 fast)

1x600 every 3rd length stroke
=4700 SCY

Tuesday November 2

Warm up
800 swim, 200 kick

24x50 - 1:00 (2 kick, 2 drill, 2 sprint)x4 choice of stroke

Three rounds of:
8x25 - :30 (2 of each stroke)
4x50 - 1:00 choice
1x100 IM fast

EZ 200

16x25 - :40 (moderate, underwater, moderate, fast)x4

Swim down
4300+ SCY

Monday November 1

Warm up
800 swim, 200 kick

8x75 - 1:15 (25 streamline kick as far as you can take it, 25 drill, 25 sprint)

8x100 - 4 IM on 1:30, 4 free on 1:20
EZ100

3x400 - 5:45 build into them first one pull, third one fast

12x50 - 1:00 alternating kick/swim and swim/kick - or you may kick the whole set

EZ 300

=4600 SCY