Sat. Oct. 8

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

Drill set:
4 x 100 (50dr/50sw) on :15R
odd: 6k layout  even: SA

M.S.
 2 x 700 broken:
set 1: 4 x 25 DPS
         2 x 300 sw or pull on :20R

set 2: 4 x 50 descend 1-4 on 1:00
         2 x 100 sw build on 2:00
         200 pull

100 ez
(Total: 2600m)

Thurs. Oct. 6

W.U.
300 swim
200 pull
100 k
4 x 25 scull/sw

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

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

100 ez
(Total: 2400m)

Tues. Oct. 4

W.U.
300 swim
4 x 50 k/sw
100 drill (catch up, FTD)
200 pull

drill set:
8 x 75 on :15R
odd: 50 drill/25 sw
even: 25 drill/50 sw
2 - 6k layout, 2 - FTD

M.S.
2 x 500 broken:
as: 300 pull - CB - breathe 3,5,3,7 on :30R
     2 x 50 kick (F/ez) on :10R
     100 IM

100 ez
(Total: 2500m)

Sat. Oct. 1

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

K.set
5 x 100 on :15R
odd: 50 side k/50 sw
even: 50 board k/50 sw

M.S.
1100 broken
as: {4 x 50 drill/swim on :10R (dr = SA)
       4 x 50 build on 1:00
       3 x 100 IM on :20R
       400 pull ez

100 ez
(2400m)