Thurs. Sept. 29

W.U.
200 swim
2 x 50 kick
2 x 50 drill/swim
200 pull
100 swim

K.Set::
3 x 150 on :15R
as: 50 kick (no free)/50 swim/50 free kick

M.S.
200 swim (-) split on :30R
4 x 50 (25 breast/25 free) on :10R
200 swim (-) split on :30R
4 x 100 pull on :20r
200 swim (-) split

150 ez
(2500m)

Tues. Sept. 27

W.U.
300 swim
4 x 50 drill/swim
200 pull
4 x 25 scull

K.Set:
8 x 50 on :10R
odd: 25 R side, 25 L side
even: 25 fly k on back, 25 free swim

M.S. 4 x 300 broken:
1. 6 x 50 descend 1-3 on 1:00/1:05
2. 300 pull on :30R
3. 4 x 75 (25 DPS/25 build/25 ez) on :15R
4. 300 swim - CB - breathe 3,5,3,7

100 ez
(Total: 2500m)

Sat. Sept. 24

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

8 x 25 lung busters on :30R

Fins:
8 x 75 on :15r
odd: 50 k/25 swim (fly or back)
even: 25 swim/50 kick (free)

M.S.
1000 broken:
4 x 25 scull/sw on :10R
4 x 50 drill/sw on :10R (dr = fist, FTD)
4 x 75 swim descend 1-4 on :15R
4 x 100 pull on :20R

100 ez
(total: 2500m)

Thurs. Sept. 22

W.U.
300 swim
100 drill/swim
2 x 100 k/swim
200 pull

stroke set:
4 x 150 on :15R
as: 50 back/breast; 50 free; 50 fly/free

M.S.
800 broken
as: 300 pull - CB (breathe 3, 5, 3, 7) on :30R
     2 x 100 kick (50 F/50 ez) on :15R
     4 x 75 as 25 DPS/25 F/25 ez on :15R

200 ez
(Total: 2400m)
   

Tues. Sept. 20

W.U.
200 swim
150 pull
100 drill/sw
4 x 50 k/swim

Dr. set:
8 x 50 on :15R
2 - drill, 2 IM (fly/back, breast/free); drill = KB touch, catch up

M.S.
1200 broken
as: {2 x 100 k/swim on :15R
      2 x 300 pull on :30R
      100 swim - build on :15R
      4 x 75 (DPS/build/ez) on :15R

150 ez
(Total): 2400m)

Sat. Sept. 17

W.U.
200 swim
4 x 50 drill/swim
200 pull
100 swim

K.Set:
4 x 50 on :15R
as: 25 Fast/25 ez

M.S.
2 x 700 broken:
as {4 x 25 build on :10R
      6 x 50 sw descend 1-3 on 1:00/1:05
      300 pull - ez on :30R

100 ez
(Total: 2400m)

Thurs. Sept. 15

W.U.
300 swim
200 pull
100 scull/swim with pullbuoy

Drill set:
4 x 75 on :15R
odd: 50 SA/25 swim
even: 50 6k layout/25 back swim

M.S.
150 pull on :20R; 2 x 50 k/swim on :10R
200 pull on :30R; 2 x 50 k/swim on :10R
250 pull on :30R; 2 x 50 k/swim on :10R
200 pull on :30R; 2 x 50 k/swim on :10R

100 ez
(Total: 2300m)

Tues. Sept. 13

W.U.
300 swim
200 pull
4 x 50 drill/swim
100 scull/swim

Fins:
8 x 75 on :15R
odd: 50 kick/25 swim (no free)
even: 25 swim/50 kick (free)

M.S.
800 broken:
as: {4 x 50 descend 1-4 on 1:00/1:05
      2 x 100 drill/swim on :15R (dr = SA, FTD)
      400 pull - ez on :30R

100 ez
(2300m)

Thurs. Sept. 8

W.U.
200 swim
150 pull
50 kick
200 drill/swim

stroke set:
4 x 25 fly (odd: full stroke; even: single arm) on :10R

drill set:
4 x 100 on :15R
as: 50 drill/50 swim
odd = SA; even = catch up

M.S.
3 x 300 pull or swim on :30R
Ez/relaxed

200 ez

(Total: 2200m)

Tues. Sept. 6

W.U.
300 swim
100 drill/swim
4 x 50 k/sw
200 pull

Kick set:
8 x 50 on :15R
2 - kick; 2 - kick/swim (1st 25 = hard)

M.S.
2 x 400 broken
as: {200 pull on :30R
       2 x 50 drill/swim on :10R
      100 swim - build on 1:50/2:00

200 ez

(Total: 2200m)