Thursday, October 20

Warm-up: (Fins optional)
300 choice
4 x 50 (on 1:00-1:20)
-25 Kick Strong/25 Sail boat

Main Set:
3 x [200 pull mod/100 Ascend]

14 x 50 (Fast on :50-1:00/Ez on 1:00-1:20)
-1 FAST/1 EZ
-2 FAST/1EZ
-3 FAST/1 EZ
-4 FAST/1 EZ

Fins:
2 x 125 (20 sec rest b/w ea)
-100 FAST/25 ez

300-600
100 Fly kick on back/50 Swim

Warm-Down:
200 Choice

Monday, October 17

*Long Course Meters*

A:
500 warm up
6x100 @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ :50 (distance per stroke)
6x150 pull @ 2:30 (descend 1-3, 4-6)
6x50 swim @ :50 (distance per stroke)
6x150 swim @ 2:40 (descend 1-3, 4-6)
100 easy
6x100 @ 2:00 (free/back/breast/free by 25)
300 cool down
*4500 Total*

B:
500 warm up
6x100 w/fins @ 2:00 (25 kick/50 drill/25 swim)
6x50 pull @ 1:05 (distance per stroke)
4x150 pull @ 3:00 (descend 1-4)
6x50 swim @ 1:05 (distance per stroke)
4x150 swim @ 3:00 (descend 1-4)
50 easy
400 cool down (non-free/free by 50)
*3400 Total*

C:
500 warm up
6x100 w/fins w/:20 seconds rest (25 kick/50 drill/25 swim)
4x300 w/:60 seconds rest (#1,3 pull; #2,4 swim)
300 cool down (non-free/free by 50)

*2500 Total*