Sat. Dec. 5

W.U.
400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (the 200 is fast!)

Cooldown:
200-300 ez
(Total: 2600m)

Thurs. Dec. 3

W.U.
5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)


stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

Tues. Dec. 1

Time Trial night! 400m or 800m

Congrats to everyone who showed up and participated!

Sat. Nov. 27

W. U.
400 swim
200 pull
4 x 50 kick

M.S.
8 x 25 on :30/:40 (1 ez, 1 fast)
8 x 50 IM order on :15R
8 x 100 desc. 1-4 on 1:50/2:00/2:10

300 ez
(2500m)

Tues. Nov. 24

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit, even: catch-up)

IM set:
8 x 50 IM order on :15R
fly/back, back/breast, breast/free, free/free

M.S.
300 pull :30R
3 x 100 swim descend 1-3 on 1:50/2:00/2:15
200 pull :30R
2 x 100 swim desc. 1-2
100 pull :20R
100 fast

100 ez
(total: 2500m)

Sat. Nov. 21

W. U.
200 swim
4 x 50 kick
200 pull
100 fist

drill set:
4 x 100 on :15R
odd: SA/swim
even: armpit/swim

8 x 25 head position drill
#1-4: odd - head buried (improper form); even: head higher than normal
#5-8: optimum head position

M.S.
2 x 500
as: 4 x 25 DPS on :10R
2 x 50 (25 Fast/25 ez) on :15R
100 Fast on 2:00/2:10/:20R
200 pull (neg split) on :30R

100-200 ez
(Total:2500m)

Thurs. Nov. 19

W. U.
200 swim
200 pull
100 kick
100 drill - 6k layout/fist

Fins:
8 x 100 on :15R
odd: 50 fly kick/50 free swim
even: 50 free kick/50 fly swim

M.S. 1000 broken
as: 4 x 50 descend 1-4 on 1:00/1:10
2 x 100 as 50 drill/50 swim on :20R (dr= SA, fist_
2 x 300 swim or pull on :30R (controlled breathing: 3,5,3,7)

100 ez
(total: 2500m)