Thursday, November 17

Warm-up:
400 (100 Swim/50 Kick)

Main Set:
2 x 50 FAST Kick (on 1:05-1:20)
100 Mod. Pull (on 1:40-2:10)
Repeat Above set 4x

100 ez recovery Swim
50 FAST kick for TIME!!!
50 ez swim

500 FAST for time
200 Mod Pull (breathe 3/5 by 50)

4 x 50 (on 1:10-1:30)
-25 Drill/25 Build

300 Fins
-100 Swim/50 Kick>2x

Tuesday, November 15

Warm-up:
5 min Choice Swim
3 min Choice Kick

Main Set:
100 Build (15 sec rest)
2 x 50 (10 sec rest)
-25 Drill/25 Build
4 x 25 Strong Effort! (10 sec rest b/w each)
30 seconds recovery
*REPEAT SET 5X**

Ladder Set:
25/50/75/100/100/75/50/25
-10 sec rest b/w each…build up the ladder Hold Strong effort down the ladder

200-300 ez pull

Monday, November 14

**Long Course Meters**

A:
600 warm up (200 swim/100 kick x 2)
8x50 @ :60 (descend stroke count 1-4, 5-8)
4x200 pull @ 3:20
8x50 @ :60 (descend time 1-4, 5-8)
6x150 swim (2 @ 2:40, 2 @ 2:30, 2@ 2:20)
8x50 @ :60 (25 IM order/25 free)
600 cool down (100 swim/50 kick)
*4100 Total*

B:
600 warm up (200 swim/100 kick x 2)
8x50 @ 1:10 (descend stroke count 1-4, 5-8)
4x150 pull @ 3:00
8x50 @ 1:10 (descend time 1-4, 5-8)
4x150 swim @ 3:00
8x50 @ 1:15 (25 non-free/25 free)
300 cool down (100 swim/50 kick)
*3300 Total*

C:
300 warm up (200 swim/100 kick)
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 pull w/:30 rest
8x50 w/:15 rest (descend stroke count 1-4, 5-8)
4x150 swim w/:30 rest
100 cool down
*2400 Total*