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)