Sat. Nov. 5

W.U.
200 swim, 150 pull, 100 dr/swim, 50 scull

Fins: 10x 75 on :15R
odd: 50k/25sw (k = fly)
even: 25sw/50k (k = choice)

M.S.
3 x 300 on :15R
1. 50 SA/50 6k layout/50 sw x 2
2. 50 KB touch/50 fist/50 sw x 2
3. 50 ez/100 fast/100 ez/50 fast

200 ez
(Total: 2400m)

Thurs. Nov. 3

W.U.
200 swim
4 x 50 dr/sw
100 k/sw
100 scull/sw

K.Set:
4 x 100 on :15R
as: 25R side/25 L side/50 swim

M.S.
200 (-) split on 3:45/4:00
300 pull on :30R
400 build/descend each 100 on :30R
300 pull on :30R
200 (-) split

200 ez
(total: 2500m)

Tues. Nov. 1

W.U.
300 swim
200 pull
100 kick
50 drill

4 x 50 descend 1-4 on 1:00

M.S.
200 sw (-) split on :3:30/3:45; 4 x 75 desc 1-4 on :15R
200 sw (-) split on :3:30/3:45; 3 x 75 desc 1-3 on :15R
200 sw (-) split on :3:30/3:45; 2 x 75 desc 1-2 on :15R
200 sw (-) split on :3:30/3:45; 1 x 75 fast

200 ez
(Total: 2700m)

Sat. Oct. 15

W.U.
200 swim, 100 dr/sw, 200 pull

K.S.
4 x 150 on :15R
odd: 50k/25 sw (k = fly, side)
even: 25 sw/50k (k = choice)

8 x 25 lungbusters on :30R

M.S.
3 x 300 on :20R
1. 50 SA/50 6k layout/50 swim x 2
2. 50 KB touch/50 fist/50 swim x 2
3. 50 ez/100 fast/100 ez/50 fast

200 ez
(total: 2400m)

Thurs. Oct. 13

W.U.
200 swim, 150 pull, 100 dr/sw, 100 k/sw, 50 scull

IM set:
4 x 150 on :20R
as: 25 fly/25 free
     25 back/25 free
     25 breast/25 free

M.S.
12 x 50 on 1:00
*every 4th fast
8 x 50 on 1:00
*every 2nd fast
4 x 50 on 1:00
*all fast

100 ez
(Total: 2500m)

Tues. Oct. 11

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

K.Set
8 x 50 on :10R
odd: k/swim (k = side kick)
even: sw/k (k = fly on back)

M.S.
100 pull on :20R; 2 x 50 Fast swim on 1:00
150 pull on :20R; 2 x 50 Fast swim on 1:00
200 pull on :30R; 2 x 50 Fast swim on 1:00
250 pull on :30R; 2 x 50 Fast swim on 1:00

200 ez
(Total: 2500m)