Wednesday November 23

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

Ladder:
100, 200, 300, 400 - 1:30 per 100
400, 300, 200, 100 - 1:20 per 100

12x50 - 1:00 choice every 3rd fast

Swim down
=3600+ SCY

Thursday November 17

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

32x25 - :30 (2 drill, 2 fast)x8

16x50 - 4 on 1:00 moderate, 4 on :40 fast

8x100 - 1:45 (#4 and #8 mamimum effort)

16x25 - :40 kick

Swim down
=3800+ SCY

Wednesday November 16

Warm up
1000

4x400 - 5:20

Three rounds of:
8x25 - :30 stroke drill
1x100 fast stroke
(one set each stroke)

12x50 - 1:00 kick

1x400 EZ swom down
=4500 SCY