Wednesday November 2

                               Giant swimmer in London

Warm up
600 swim, 400 IM drill, 200 kick

8x75 - 1:30 kick/drill/swim choice of stroke

Three rounds of:
1x200 - 3:00 moderate
2x100 - 2:00 maximum effort, choice of stroke

1x400 pull

24x25 - :30 with fins, 1 EZ - 2 Fast

Swim down
=4000+ SCY

Tuesday November 1

Warm up
800 swim, 200 kick

Three rounds of:
1x400 - 5:40 moderate effort
8x50 - (interval changes on each round - 1:00, :50, :45) maximum effort

20x25 - :40 (everyone picks 4 their way)
4 sculling with head up
4  long EZ backstroke pulling on the lane line, opposite sides of the lane to get both arms
4 butterfly on the odds, underwater on the evens
4 (2 breaths, 1 breaths, zero breaths, zero breaths)
4 backstroke on the odds, breaststroke on the evens

Swim down
=3900+ SCY