Sat. Oct. 31

W. U.
200 swim, 100 kick, 150 pull, 50 scull

Fins:
5 x 150 on :20R
as: 50 fly kick (front or back)/50 side kick (25 R, 25 L)/25 fly swim/25 free swim

50 ez


M.S.
200 pull (-) split on :30R
4 x 50 (25 back/25 free) swim on :15R
200 swim build on :30R
2 x 100 IM on :20r
200 pull (-) split

100 ez

Thurs. Oct. 29

W. U.
300 swim

drill set:
4 x 150 on :20R
as: 50 kick, 50 drill, 50 swim
drill = FTD, 6k layout

M.S.
5 x 300
#1: pull :30R
#2: 3 x 100 kick :15R
#3: 50 drill/50 swim continuous
#4: 4 x 75 swim descend 1-4 on :20R
#5: pull

200 ez
(total: 2600m)

Tues. Oct. 27

W. U.
200 swim, 200 k/sw, 200 pull

drill set:
4 x 150 on :20R
odd: 50 SA/100 swim
even: 50 6k layout/100 swim

M.S.
4 x 25 DPS on :15R
4 x 50 descend 1-4 on :15R
4 x 75 pull on :20R
4 x 100 descend 1-4 on :20R

4 x 50 choice ez

(total: 2400m)

Sat. Oct. 24

W.U.
300 swim
2 x 50 kick
200 swim
2 x 50 kick
100 swim

stroke set:
8 x 50 on :15R
odd: fly/back
even: breast/free

M.S. 100 pull on :20R, 2 x 50 fast swim
150 pull on :30R, 2 x 50 fast swim
200 pull on :30R, 2 x 50 fast swim
250 pull on :30R, 2 x 50 fast swim

100 ez
(total: 2400m)

Thurs. Oct. 22

W.U.
200 swim, 150 pull, 100 drill, 150 kick

IM set: 4 x 150 on :15R
as: 25 fly/25 free
25 back/25 free
25 breast/25 free

M.S.
12 x 50 on 1:00/1:10/1:20
*every 4th one fast
8 x 50
*every 2nd on fast
4 x 50
*all fast!

100 ez
(total: 2600m)

Tues. Oct. 20

W. U.
300 swim, 200 pull, 100 kick

stroke set:
6 x 75 on :20R
as: 25 back kick/25 back swim/25 free swim

M.S. 1300 broken
as: 8 x 25 :10R
6 x 50 :15R
4 x 100 :20R
2 x 200 :30R
**all as 1 fast, 1 ez

150 ez
(total: 2500m)

Sat. Oct. 17

W.U. 400 SKPD

M.S. 2 x 900 broken
as: 8 x 25 on :15R (odd: steady head position/minimal breaths; even: 1-goggle breathing)
2 x 100 kick :15R
300 controlled breathing (breathe 3,5,3,7) on :30R
200 pull recovery :30R

200 ez
(Total: 2400m)

Thurs. Oct. 15

W.U.
200 swim, 200 pull
4 x 50 kick
4 x 50 drill

M.S.
200 (-) split on :30R
8 x 25 no free on :15R
200 (-) split on :30R
4 x 50 as 25 Fast/25 ez
200 pull ez recovery on :30R
2 x 100 swim (-) split on 1:50/2:00/2:15

kick set:
4 x 100 kick (as 50 no free, 50 choice) on :15R

Tues. Oct. 13

W.U. 200 swim, 100 pull, 100 kick

Dr. Set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2 & 4: swim - steady pace
Set 3: pull (paddles)

M.S.
300 steady on :30R
200 strong on :30R
100 fast on :20R
4 x 50 fast on 1:00/1:10/1:20

100-200 ez
(total: 2600m)