Thursday October 6

Bill knew he was the best swimmer and he had a big head about it...

Warm up
1000

5x200 - 3:00 descending 1-5

20x50 - (4 on :45 fast 1 on 1:00 EZ)x4

1x400 pull or swim

16x25 - :40 fast kick

EZ 200

=4000 SCY

Wednesday October 5

Warm up
400 swim, 300 drill, 200 kick, 100 IM

20x50 - :50 work in as much stroke as possible after the first 10

4x400 - 5:20
2x200 - 2:45
1x100 - for time, choice of stroke

20x25 - :40 odd no breath, even EZ swim

Swim down
=4600+ SCY

Tuesday October 4

Warm up
600 swim, 400 IM drill, 200 kick

12x75 - 1:15 (50 drill/25 sprint)

10x100 - 3 on 1:40, 3 on 1:30, 3 on 1:20, #10 for time after 1:00 rest

16x50 - 1:00 odd kick, even swim

24x25 - :30 (1 EZ, 2 fast)

EZ 400 swim down
=4900 SCY

Monday October 3

Warm up
800 swim, 200 kick

8x100 - 1:40 continued warm up, descending 1-4 and 5-8

6x200 - odd 3:00 moderate effort, even 3:20 broken (50 rest :10, 100 rest :10, 50) maximum effort on the broken pieces

16x50 - 1:10 choice of stroke every 4th fast (may work in some kick)

1x400 pull or swim

=4200 SCY