Thursday September 22

20 years ago this month


Warm up
1000

8x125 - 2:10 (50 kick/75 swim)

5x200 - 2:40

8x100 - 1:40 odd free, even IM

10x50 - 1:00 kick

Swim down
=4300+ SCY

Wednesday September 21

Get your own lane...

Warm up
1000

12x50 - 1:10 (right arm, left arm, fists, swim)x3

1x400 - 5:45
2x200 - 2:45
Regroup
1x300 - 4:20
3x100 - 1:20
Regroup
1x200 - 3:00
4x50 - :45 (extra points for stroke)
Regroup
1x100 EZ
4x25 underwater

20x25 - :30 kick

Swim down
=4100+ SCY

Tuesday September 20

Warm up
600 swim, 400 IM drill, 200 kick

4x400 - 5:30

6x200 - 2 on 2:50, 4 on 2:40

8x100 - 1:40 stroke or IM

10x50 - 1:00 kick

1x400 EZ

=5700 SCY

Monday September 19

Warm up
400 swim, 400 pull, 200 kick

18x50 - reduce interval by :05 every 3 (1:10 - :45)

Two rounds of:
1x300 - 4:20 smooth pull or swim
2x100 - 2:00 maximum effort choice of stroke

20x25 - :30 kick or breathing pattern

1X500 winding down moderate to EZ

=3900 SCY

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