Friday, November 6

A:
600 choice warm up
15 x 50 (5 kick @ 1:10, 5 drill @ 1:00, 5 swim @ :50)
8 x 100 (odds: IM @ 1:45, evens: free @ 1:25)
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 200 pull @ 2:45
9 x 50 on 1:00 (3/5/7 breathing pattern by 50)
200 cool down
*4550 total*

B:
500 warm up
12 x 50 (4 kick @ 1:20, 4 drill @ 1:10, 4 swim @ 1:00)
6 x 100 free swim @ 1:50
3 x 300 with fins w/:20 rest (kick/swim by 50)
4 x 100 pull on 1:45
9 x 50 on 1:10 (3/5/7 breathing pattern by 50)
200 cool down
*3650 total*

C:
400 warm up
9 x 50 w/:15 rest(3 kick, 3 drill, 3 swim)
4 x 100 free swim w/:20 rest
4 x 100 pull w/:20 rest
3 x 200 with fins w/:30 rest (kick/swim by 50)
6 x 50 w/:30 rest (3/5/7 breathing pattern by 50)
100 cool down
*2600 total*

Wednesday, November 4

A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25)
16x25 swim@ :30 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :25
4x50 @ :50
6x75 @ 1:15
8x100 pull @ 1:40
6x75 @ 1:15
4x50 @ :50
2x25 @ :25 ]
500 w/ fins (50 back/50 free)
200 cool down
*4700 Total*

B:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
16x25 swim@ :35 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 @ :30
4x50 @ :60
6x75 @ 1:30
8x100 pull @ 2:00 ]
400 w/ fins (50 back/50 free)
200 cool down
*3700 Total*

C:
500 warm up
6x75 w/:20 (kick/drill/swim by 25)
12x25 swim @ :45 (2 easy/1 FAST)
Main Set (all swim as 1 easy/1 FAST):
[ 2x25 w/:15
4x50 w/:15
6x75 pull w/:15
4x50 w/:15
2x25 w/:15 ]
300 w/ fins (50 back/50 free)
200 cool down
*2700 Total*

Monday, November 2

A:
400 swim
300 pull
200 kick
100 IM drill
10x100 free swim (5 @ 1:30, 5 @ 1:20)
10x100 IM swim (5 @ 1:50, 5 @ 1:40)
10x100 pull (5 @ 1:25, 5 @ 1:20)
10x100 free swim (5 @ 1:20, 5 @ 1:15)
200 cool down
*5200 Total*

B:
400 swim
300 pull
200 kick
100 drill
8x100 free swim (4 @ 1:55, 4 @ 1:45)
8x100 pull (4 @ 1:50, 4 @ 1:40)
8x100 free swim (4 @ 1:45, 4 @ 1:35)
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
5x100 free swim w/:20 sec rest
5x100 pull w/:20 sec rest
5x100 with fins w/ :20 sec rest
100 cool down
*2600 Total*