Thursday October 13

Warm up
1000

16x50 - 1:00 odd drill, even fast

6x100 - 1:40 build

20x25 - :30 even fast

4x75 - 1:40 kick

EZ 200

=3500 SCY

Wednesday October 12

Warm up
600 swim, 400 IM drill, 200 kick

16x50 - 1:00 odd drill, even swim (stroke)

12x100 - 4 on 1:40, 4 on 1:35, 4 on 1:30 (IM)

3x200 - #1 EZ, #2 moderate, #3 fast IM
EZ 100

24x25 - :30 (1 EZ, 2 fast)x8

EZ 200
=5000 SCY

Tuesday October 11

Warm up
1000

8x100 - 1:30 heart rate up by the end of the set

3x400 - 6:00 work one 100 of stroke into each, place it anywhere

8x75 - 1:30 odd (kick/drill/swim) free, even swim (fly/back/breast)

10x50 - 1:00 kick

Swim down
=4100+ SCY

Monday October 10

Warm up
1000

5x200 - reduce interval by :10 on each so #1 is moderate and #5 is maximum effort

12x100 - 1:40 every 3rd 100 fast choice of stroke

Eight rounds of:
1x75 - 1:15 moderate
1x25 - :45 alternating sprint and underwater

16x25 - :30 kick

Swim down
=4400+ SCY

Bonus Workout

Warm up
600

20x50 - 1:00 odd swim, even kick

Four rounds of:
1x300 - 4:30 moderate pull or swim
2x100 - 1:30 maximum effort, choice of stroke

12x75 - 1:20 (50 drill/25 sprint)

Fins:
32x25 - :30 odd drill, even maximum speed (choice of stroke)

EZ 100

1x100 from the blocks for time

Swim down
5500+ SCY