Thursday October 27

Quick Death... Happy Halloween!

Warm up
800 swim, 200 kick

Three rounds of:
1x300 - 4:15 pull
6x50 - :45 maximum effort (choice)

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

12x50 - 1:00 no freestyle

1x400 EZ
=4300 SCY

Wednesday October 26

Warm up
600 swim, 400 IM drill, 200 kick

Three rounds of:
1x400 - 5:40 solid effort that is consistent through each round
4x100 - 1:30 choice, maximum effort

IM ladder set:
8x25 - :30 fly
4x50 - 1:00 back
2x100 - 1:45 breast
1x200 free

16x25 - :30 fast kick

Swim down
=4800+ SCY

Monday October 24

Warm up
1000

8x200 - 4 on 3:10, 2 on 3:00, 3 on 2:50

8x100 - 1:30 odd free, even stroke/IM

12x50 - 1:10 choice (work in some kick)

1x300 EZ
=4300 SCY