Thursday November 11

Warm up
1000 mixed

12x75 - 1:30 odd kick/drill/swim free, even fly/back/breast

12x50 - 1:00 (kick 2, swim 1)x4

10x100 - 1:40 odd moderate/recovery, even maximum effort

20x25 - :40 breaths per 25 (3,2,1,0)

Swim down
=4000+ SCY

Wednesday November 10

Go big or go home...

Warm up
300 swim, 200 kick x2

2x400 - 5:20
4x100 - 1:15
2x300 - 4:20
3x100 - 1:20
2x200 - 3:00
4x50 - :45

20x25 - :40 any way

Swim down
4200+ SCY

Tuesday November 9

Warm up
600 swim, 400 reverse IM drill

16x50 - 1:00 (4 of each stroke, every 4th fast)

8x125 - odd free on 2:00, even long IM on 2:10 (long IM adds an extra 25 of one stroke)

4x200 - :15 apart, hard effort on each (#1 free, #2 IM, #3 free, #4 choice)

8x75 - 1:40 kick

Swim down
=4200+ SCY

Monday November 8

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

Ladder - pace per 100 drops by :05 for each distance, interval for 200 should require maximum effort to make
800
600
400
200

12x50 - 1:00 fast kick

8x100 - 4 fast on 1:30, 4 EZ on 1:45

=4400 SCY