Tuesday November 15

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

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

16x50 - 1:00 (4 fast kick, 4 EZ swim)x2

Sprint ladder - every distance is on 2:00 maximum effort
100, 75, 50, 25
1x500 smooth swim or pull

Swim down
=3750+ SCY

Monday November 14

Warm up
1000 swim - 1/2, pull 1/2

12x50 - 1:00 (1 kick, 1 fists, one swim)x4

16x100 - 1:30 (every 4th 100 on 2:00 for time in IM order)
rest 1:00
1x400 IM for time (goal time on the 400 IM is to be within 5-8 seconds of the combined total of the 100s)

20x25 - :40 moderate, choice of drill

4x200 - 3:00 long and smooth

Swim down
=4900+ SCY