Thursday December 1

Warm up
500

2x400 - 5:40 (one at continued warm up pace, one fast)

16x50 - 1:00 (right arm, left arm, fists, swim)x4

12x100 - alternating interval 1:40 and 1:20

Swim down
=3300+ SCY

Wednesday November 30

Warm up
800 swim, 200 kick

12x50 - 1:00 (drill, drill, swim)x4 choice of stroke

10x100 - 1:30 descending 1-5 and 6-10

4x200 - 3:00 descending 1-4

Ladder: 1:30 per 100
400 pull
300 swim
200 pull
100 swim

Swim down
=4400+ SCY

Tuesday November 29

Warm up
500 swim, 500 pull

20x50 - 1:00 odd swim, even kick

12x75 - 1:20 odd kick/drill/swim free, even fly/back/breast

8x100 - challenge interval in two sets of 4

20x25 - :30 breathing 3,2,1,0 by 25s

Swim down
=4200+ SCY

Monday November 28

Warm up
1000

Two rounds of:
8x50 - 1:00 choice, even fast
4x100 - 1:40 choice, #4 fast

Ladder down with breathing pattern
1x300 breathing every third stroke
1x200 breathing every fifth
1x100 breathing every seventh

20x25 - :30 choice, every 4th fast

EZ 300 swim down
=4000 SCY