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

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

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

Tuesday November 8

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

8x125 - 2:10 (75 moderate/50 sprint)

12x75 - 1:30 odd kick/drill/swim, even swim fly/back/breast

20x25 - :40 kick or breathing pattern

Swim down
=3400+ SCY