Sat. Sept. 25

W.U.
300 swim
100 drill (FTD/6k layout)
2 x 50 kick
200 pull
4 x 50 from middle (2 flipturns per 50)

Lungbusters:
8 x 25 on :30R
3, 2, 1, 0 breaths or 2, 1, 0, 0 breaths

M.S.
1200 broken:
4 x 50 dr/swim (dr = 6k layout) on :10R
4 x 50 kick/swim on :10R
3 x 100 IM on :20R
400 pull - ez

100 ez
(Total: 2400m)

Thurs. Sept. 23

W.U.
300 swim
200 pull
100 kick
4 x 25 scull

Fins:
10 x 75 on :15R
as: 25 L side kick
25 R side kick
25 fly kick on back

M.S. 1000 broken:
as: 4 x 25 DPS on :10R
4 x 50 drill/swim on :15R (dr = catch up)
4 x 75 swim descend 1-4 on :20R
4 x 100 pull on :30R

150 ez
(Total: 2600m)

Tues. Sept. 21

W.U.
200 swim
4 x 50 k/swim
200 pull

Drill set:
4 x 100 on :20R
as: 50 drill/50 swim (odd: FTD, even: SA)

M.S.
2 x 600 broken
as: 8 x 25 (odd: DPS, even: high turnover) on :10R
4 x 50 as 25 fast/25 ez on 1:00/1:10
200 pull on :30R

200 ez
(Total: 2400m)

Sat. Sept. 18

W.U.

200 swim

100 drill/swim (dr = 6k layout)

150 pull

50 scull

M.S.

2 x 1000 broken

as: 400 breathe 3,5,3,7 on :30R

(1st set pull, 2nd set: swim or pull)

6 x 50 on :15R

(1st set: kick/swim, 2nd set: drill/swim) dr = FTD & fist

3 x 100 IM on :20R

100 ez

(Total: 2600m)

Thurs. Sept. 16

W.U.

200 swim

2 x 50 kick

200 pull

2 x 50 drill/swim (dr = FTD)

100 as 12.5m scull/12.5m swim with pullboy

Fins:

10 x 75 on :15R

odd: 50 fly kick on back/25 fly

even: 50 side kick/25 swim

50 ez no fins

M.S.

800 broken:

as: 3 x 200 pull or swim (-) split, on :30R

4 x 50 swim with overkick on 1:00/1:10

100 ez

(Total: 2400m)

Tues. Sept. 14

W.U.
200 swim
150 pull
100 kick
50 drill - single arm

Kick set:
3 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (front or back)
50 swim

M.S.
2 x 700 broken (lane 1: 2 x 500 broken)
as: 200/300 pull (breathe 3,5,3,7) on :30R
2/4 x 50 swim with overkick on :15R
2 x 100 swim (25 easy, 50 fast, 25 easy) on 1:50/2:00/2:10/:20R

150 ez
(Total: 2500m)

Thurs. Sept. 9

W.U.

400 swim
2 x 50 kick
200 pull

Drill set:
6 x 75 on :15R
odd: 50 single arm/25 swim
even: 50 back kick/25 back swim

M.S.

150 pull on :30R, 2 x 50 ez swim on :15R
200 pull on :30R, 2 x 50 ez swim on :15R
250 pull on :30R, 2 x 50 ez swim on :15R
200 pull on :30R, 2 x 50 ez swim on :15R

100 ez cooldown
(total 2500m)

Tues. Sept. 7

W.U.

300 swim

100 drill/swim (FTD)

4 x 50 as 25 kick/25 swim

200 pull

Drill set:

8 x 75 on :15R

odd: 50 drill/25 swim

even: 25 drill/50 swim

2 catch-up, 2 6k layout

M.S.

2 x 400 broken

as: 200 pull on :30R

2 x 50 kick (25 fast/25 ez) on :10R

100 swim - build on :30R

200 ez

(Total: 2400m)