Sat. Nov. 20

W.U.

200 swim

2 x 50 kick

100 pull

200 drill/swim by 50

IM set: 10 x 75 on :15R

odd: fly, back, breast or back, breast, free

even: 25 R side kick, 25 L side kick, 25 swim

M.S.

2 x 500 broken:

{4 x 50 descend 1-4 on 1:00

300 pull on :30R

150 ez

(2500m)

Thurs. Nov. 18

W.U.

400 SKPS

drill set:

6 x 50 on :15R (25 drill/25 sw)

odd: double finish

even: fist

M.S.

2 x { 8 x 25 on :30/:35

4 x 50 on 1:00/1:05

2 x 100 on 1:50/2:00

1 x 200 on 3:30/4:00

**all as 1 fast, 1 easy

300 ez

(Total: 2600m)

Tues. Nov. 16

W.U.

300 swim

200 pull

100 kick

50 drill

4 x 50 descend 1-4 on 1:00

M.S.

200 (-) split on :30R

4 x 75 descend 1-4 on :20R

200 (-) split on :30R

3 x 75 descend 1-3 on :20R

200 (-) split on :30R

2 x 75 descend 1-2 on :20R

200 (-) split on :30R

1 x 75 fast

200 ez

(total: 2600m)

Sat. Nov. 13

W.U.

200 swim

2 x 50 kick

200 pull

2 x 50 drill/swim

100 as 12.5m scull/12.5m pull

Fins:

10 x 75 on :15R

odd:50 fly kick on back/25 fly swim

even: 50 side kick/25 swim

M.S.

800 broken:

3 x 200 pull (-) split on :30R

4 x 50 swim (25 overkick/25 swim) on 1:00

150 ez

(Total: 2400m)

Tues. Nov. 9

W.U.

200 swim

100 drill/swim

100 pull

4 x 25 descend 1-4

800m Time trial

Sat. Nov. 6

W.U.

200 swim

150 pull

100 kick

50 scull

Drill set:

6 x 75 on :15R

odd: 50 FTD/25 swim

even: 50 6k layout/25 swim

M.S.

5 x 300

1. swim - build on :30R

2. pull on :30R

3. 3 x 100 descend 1-3 on 1:55/2:00

4. pull on :30R

5. 4 x 75 IM order (Fly, back, breast or back, breast, free) on :15R

150 ez

(total:2600m)

Thurs. Nov. 4

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.

4 x 50 descend 1-4 on 1:00/1:10/:15R

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

200 ez
(total: 2500m)

The blog is back up and running!

After a short hiatus, the blog is back in business! There are a few weeks missing, but the past couple of weeks are posted and we are now up to date. Any questions, feel free to ask!

Tues. Nov. 2

W.U.

300 swim

200 pull

100 kick

4 x 25 build

M.S.

2 x {4 x 50 on 1:00/1:05/1:10

4 x 75 on 1:30/1:40

4 x 100 on 2:00/2:10

*Hold a strong consistent pace throughout entire set

100 ez

(total: 2600m)

Sat. Oct. 30

W.U.

200 swim

4 x 50 k/sw

4 x 50 drill/sw

200 pull

M.S. 2 x 700 broken

as: 4 x 25 build to fast on :30/:40

6 x 50 swim descend 1-3 on 1:00/1:05

300 pull - smooth on :30R

4 x 50 kick (25 fast/25 ez) on :15R

200 ez

(total: 2600m)

Thurs. Oct. 28

W.U.

5 x 100

1. swim 2. pull 3. kick 4. drill/swim 5. swim

Fins:

8 x 75 on :15R

odd: 50 kick/25 swim (no free)

even: 25 swim/50 kick (all free)

M.S. 2 x 600 broken

as: 100 pull on :20R

2 x 50 build to fast on 1:00/1:10

200 pull on :30R

2 x 100 (25 Fast/25 ez) on 2:00/2:10

200 ez

(Total: 2600m)

Tues. Oct. 26

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

*every 4th one fast

8 x 50 on 1:00/1:10

*every 2nd one fast

4 x 50 on 1:00/1:10

*all fast

100 ez

(total: 2600m)

Sat. Oct. 23

W.U.

600 mixer

K.Set

3 x 150 on :15R

as: 50 side kick

50 fly kick on back

50 swim

M.S. 4 x 300 broken

as: 150 @ 85% effort on :30R

100 @ 85% effort on 1:50/2:00

50 @ 95% effort on 1:10/1:20

150 ez

(total: 2400m)