Monday November 7

Warm up
400 swim, 400 pull, 200 kick

12x50 - 1:10 (1 kick, 1 drill, 1 swim)x4

8x100 - 4 on 1:40, 4 on 1:30

8x75 - 1:15 (50 moderate/25 sprint)

20x25 - :40 breathing 3,2,1,0 or 2,1,0,0

Swim down
=3500+ SCY

Thursday November 3

Warm up
400 swim, 400 pull, 200 kick

8x200 - 3 on 3:00, 3 on 2:50, 3 on 2:40

EZ 100

12x50 - 1:00 (2 kick, 1 swim)

16x25 - :40 - 4 drill each stroke

Swim down
=3700+ SCY

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

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