Friday, October 7

A:
500 choice warm up
8x75 @ 1:15 (back/breast/free by 25)
5 x [150 pull @ 2:15
2x50 strong swim @ :40
2x25 non-free @ :30]
100 easy recovery
12x25 @ :30 (4: descend stroke count, 4: descend time, 4: descend breaths to 0)
8x50 SPRINT (in relay form if possible) with :60 rest
4x150 2:40 (50 kick/100 swim)
200 cool down
*4200 Total*

B:
500 choice warm up
8x50 @ 1:05 (non-free/free by 25)
4 x [150 pull @ 2:45
2x50 strong swim @ :50
2x25 non-free @ :40]
100 easy recovery
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend breaths to 1)
4x150 @ 3:20 (50 kick/100 swim)
200 cool down
*3300 Total*


C:
400 choice warm up
8x50 w/:10 seconds rest (drill/free by 25)
4 x [100 pull w/:15 rest
2x50 strong swim w/:15 rest]
50 easy recovery
12x25 w/:10 rest (4: descend strokes, 4: descend time, 4: descend strokes)
200 cool down
*2500 Total*

Thursday, October 6

Warm-up: (Fins optional)
300 Choice Swim

Main Set:
8 x 25
-1 ez/1 Build

6 x 25 FAST Kick!!! (on :30-40)

50 EZ swim

4-6 x 75 (on 1:15-1:40)
-25 FAST Kick/25 FAST Swim/25 ez swim

50 EZ swim

4 x 100 (on 1:40-2:00)
-FAST Swim!!

Warm-down:
100-300 ez pull

Tuesday, October 4

Warm-up: (fins)
500
-250 Choice Swim/250 other than free

200 Choice Kick

Pre-Main Set:
5 x 50 (on :55-1:15)
-Mod swim working on 3 fly kicks (underwater) off the walls

5 x 50 (on :55-1:15)
-Same as above, but take at least 1 stroke before you breathe

5 x 50 (on :55-1:15)
-Same as 2 sets, but add intensity…strong off the walls

Main Set:
15 min TIMED Swim (count your laps)

100 ez recovery swim

2 x 200 pull (20 sec rest)
-50 Shark Drill/50 mod pull>repeat

Monday, October 3

A:
500 swim, 400 pull, 300 kick, 200 IM Drill, 100 Tarzan drill
15x100 swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
8x100 IM (4 @ 1:45, 4 @ 1:40)
6x100 pull @ 1:30 (breathing pattern is every 5)
200 cool down
*4650 Total*

B:
500 swim, 400 pull, 300 kick, 200 Drill, 100 Tarzan drill
12x100 swim (4 @ 2:00, 4 @ 1:50, 4 @ 1:45)
50 easy
8x100 pull @ 2:00 (3/5 breathing pattern by 50)
100 cool down
*3650 Total*

C:
400 swim
300 pull
200 kick
100 Drill
9x100 swim w/:15 sec rest(1 easy, 1 medium, 1 STRONG, repeat)
50 easy
8x50 w/:20 sec rest (free/non-free by 25)
100 cool down
*2450 Total*