Sat. Nov. 27

W. U.
400 swim
200 pull
4 x 50 kick

M.S.
8 x 25 on :30/:40 (1 ez, 1 fast)
8 x 50 IM order on :15R
8 x 100 desc. 1-4 on 1:50/2:00/2:10

300 ez
(2500m)

Tues. Nov. 24

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit, even: catch-up)

IM set:
8 x 50 IM order on :15R
fly/back, back/breast, breast/free, free/free

M.S.
300 pull :30R
3 x 100 swim descend 1-3 on 1:50/2:00/2:15
200 pull :30R
2 x 100 swim desc. 1-2
100 pull :20R
100 fast

100 ez
(total: 2500m)

Sat. Nov. 21

W. U.
200 swim
4 x 50 kick
200 pull
100 fist

drill set:
4 x 100 on :15R
odd: SA/swim
even: armpit/swim

8 x 25 head position drill
#1-4: odd - head buried (improper form); even: head higher than normal
#5-8: optimum head position

M.S.
2 x 500
as: 4 x 25 DPS on :10R
2 x 50 (25 Fast/25 ez) on :15R
100 Fast on 2:00/2:10/:20R
200 pull (neg split) on :30R

100-200 ez
(Total:2500m)

Thurs. Nov. 19

W. U.
200 swim
200 pull
100 kick
100 drill - 6k layout/fist

Fins:
8 x 100 on :15R
odd: 50 fly kick/50 free swim
even: 50 free kick/50 fly swim

M.S. 1000 broken
as: 4 x 50 descend 1-4 on 1:00/1:10
2 x 100 as 50 drill/50 swim on :20R (dr= SA, fist_
2 x 300 swim or pull on :30R (controlled breathing: 3,5,3,7)

100 ez
(total: 2500m)

Tues. Nov. 17

W. U.
5 x 100 (swim, pull, kick, swim, drill)

Stroke set:
8 x 75 on :15R
odd: 25 back kick/25 free sw/25 back swim
even: 25 fast/25 DPS/25 fast

M.S.
3 x 400
1: 4 x 25 (odd DPS, even fast)
100 IM on :20R
4 x 25 swim on :15R
100 pull (neg. split) on :30R

2. 4 x 50 swim (descend 1-4) on 1:00/1:10/1:15
200 pull - build on :30R

3. same as #1

200 ez
(Total: 2500m)

Sat. Nov. 14

W.U.
400 SKPS

M.S.
2 x 1000 broken:
as: 4 x 25 lung busters (3, 2, 1, 0 breaths only in each 25) on :20R
4 x 50 drill/swim on :15R (drill = catch up/FTD)
4 x 75 pull :20R
4 x 100 swim descend 1-4 on 2:00/2:15

100 ez
(Total: 2500m)

Thurs. Nov. 12

W. U.
200 swim
200 pull
200 drill/swim
100 kick

Fins:
8 x 75 on :15R
odd: 50 fly kick/25 fly swim
even: 25 swim/50 kick (choice)

M.S.
800 broken time trial:
400 fast on :20R
200 fast on :10R
200 fast
*800 time is total time minus :30sec

200 ez
(total: 2300m)

Tues. Nov. 10

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

M.S.
4 x {4 x 75 on :20R
Set 1: IM (fly, back, breast)
Set 2: 25 drill/50 swim (drill = 6k layout)
Set 3: pull
Set 4: swim - descend 1-4

300 ez choice

Relay - fins (3 teams of 6)

Sat. Nov. 7

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

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

M.S.
2 x 600 broken
as: 4 x 75 (50 drill/25 swim - 1 goggle breathing) on :15R
drills = FTD, catch-up, SA, 6k layout
300 smooth build (pull or swim) on :30R

4 x 50 kick (easy), no free
100 ez

(Total: 2500m)

Thurs. Nov. 5

W. U.
400 SKDS
4 x 25 build on :30/:40

M.S. 2 x 1000 broken
#1: 100 fast on :20R
200 neg. split on :30R
300 pull -build on :30R
400 fast on 1:00R

#2: 400 pull (neg. split) on :30R
300 fast on :30R
200 swim neg. split on :30R
100 fast

200 ez
(total: 2700m)

Tues. Nov. 3

W. U.
400 swim
300 pull
200 kick/swim
100 drill

M.S.
8 x 25 on :15R
4 x 50 on :15R
2 x 100 on :20R
1 x 200
*all as 1 ez, 1 fast

2 x 300 controlled breathing (pull or swim)
*breathe 3,5,3,7

200 ez
(total: 2600m)