Thursday September 29

Warm up
1000

Ladder down:
400, 300, 200, 100 - be at maximum effort by the 100

16x50 - 1:00 odd free, even stroke

20x25 - :40 kick or breathing pattern

10x100 - 3 free on 1:30, 3 IM on 1:40, 3 choice on 2:00 maximum effort, #10 EZ

Swim down
=4300+ SCY

Wednesday September 28

Motivation... Get some!

Warm up
1000

1x400 - 5:45 smooth
2x200 - 2:45 hard
4x100 - 1:30 maximum effort
(1:00 rest)
1x400 - 5:45 hard
2x200 - 2:45 maximum effort
(1:00 rest)
1x400 - maximum effort
EZ 100

8x75-1:40 kick

1x500 swim down

=4600 SCY

Tuesday September 27

Warm up
600

4x300 - 4:20

Four rounds of:
1x100 - 1:45 recovery free
4x25 - :30 maximum effort, choice of stroke

20x25 - :30 kick

1x400 EZ

=3500 SCY

Monday September 26

Warm up
400 swim, 400 pull, 200 kick

8x125 - 2:10 first four 75 free/50 stroke, last four 50 stroke/75 free

Three rounds of:
1x200 - 3:00
2x100 - 2:00 maximum effort

Kick ladder:
25, 50, 75, 100, 100, 75, 50, 25 - :30 per 25

1x300 EZ

=4000 SCY