Friday, November 11

Everyone:
600 warm up (400 swim/200 kick)
3x Group Snake (A's start @ 350y, B's start @ 300y, C's start @ 200y...goal is to finish first!)

A:
8x50 @ :50 (25 tarzan drill, 25 swim)
1x300 swim (no walls/turn @ the "T")
6x50 @ :60 (IM/free by 25)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :60 (kick hard on wall between reps)
1x300 (50 kick w/board, 50 pull w/board)
2x50 @ :60 (5 strokes, somersault, repeat)
1x300 swim (descend by 100)
1x600 cool down (4x: 100 swim/50 kick)
*4400 Total*


B:
6x50 @ 1:10 (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 @ 1:15 (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
3x50 @ 1:10 (kick hard on wall between reps)
1x200 (50 kick w/board, 50 pull w/board)
4x25 @ :40 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*3300 Total*

C:
6x50 w/:20 rest (25 tarzan drill, 25 swim)
1x200 swim (no walls/turn @ the "T")
4x50 w/:20 rest (non-free/free by 25)
1x200 pull (3/5 breathing pattern by 50)
4x25 @ :50 (descend stroke count 1-4)

1x200 swim (descend by 50)
1x300 cool down (2x: 100 swim/50 kick)
*2700 Total*

Thursday, November 10

Warm-up:
500 (200 Swim/100 Kick/100 Swim/100 Kick)

Main Set:
8 x 50 (on 1’-1:20)
-25 Strong Kick/25 Sailboat

4 x 125 (on 2’-2:30)
-100 Pull (build)/25 Kick FAST

3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest]

8 x 50 (on :55-1:15)
-25 Drill/25 Build

500 Fins
200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick

Wednesday, November 9

A:
500 warm up
4x150 @ 2:30 (50 kick/50 drill/50 swim)
14x25 @ :30 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [200 swim moderate (record your time) @ 3:00
100 swim (faster than 1/2 of 200 time) @ 1:30
50 swim (faster than 1/2 of 100 time) @ :45
200 easy (50 kick/50 pull with board) w/:30 rest]
6x100 @ 1:45 (free/back/breast/free by 25)
200 cool down
*4400 Total*


B:
500 warm up
3x150 @ 3:30 (50 kick/50 drill/50 swim)
14x25 @ :40 (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
4 x [100 swim moderate (record your time) @ 2:00
50 swim (faster than 1/2 of 100 time) @ :60
150 easy (50 pull/50 kick/50 pull with board) @ 4:00]
8x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*


C:
400 warm up
3x150 w/:30 seconds rest(50 kick/50 drill/50 swim)
14x25 w/:15 rest (1 fast, 1ez, 2 fast, 1ez, 3 fast, 1ez, 4 fast, 1ez)
2 x [100 swim moderate (record your time) w/:20 rest
50 swim (faster than 1/2 of 100 time) w/:20 rest
150 easy (50 pull/50 kick/50 pull with board) w/:30 rest]
6x75 w/:30 rest (free/non-free/free by 25)
100 cool down
*2400 Total*

Tuesday, November 8

Warm-up:
500 Pull
200 Kick

Main Set:
4 x [50 (25 Drill/25 Build) 2 x 25 SPRINT]

500 Pull (2 x 200 Build/100 mod)

10 x 25 Sprint! (on 40-45 sec)

300 Pull (100 ez/100 mod/100 Strong)

8 x 25 Sprint! (from middle of pool :40-45 sec)

200 ez

Monday, November 7

**Long Course Meters**

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:30
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x600 (200 IM kick, 200 IM drill, 200 IM swim)
200 cool down
*4100 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 2:00 (descend 1-3, 4-6)
4x150 pull @ 3:00
3x200 swim @ 4:00 (negative split @ the 100 wall)
2x300 pull (#1: free/non-free by 50, #2: 3/5 breathing pattern)
200 cool down
*3500 Total*

C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*