Tues. Nov. 10

W. U.
200 swim
150 pull
100 kick
150 drill

M.S.
4 x {4 x 75 on :20R
Set 1: IM (fly, back, breast)
Set 2: 25 drill/50 swim (drill = 6k layout)
Set 3: pull
Set 4: swim - descend 1-4

300 ez choice

Relay - fins (3 teams of 6)

Sat. Nov. 7

W.U.
300 swim, 200 pull, 100 kick

IM set:
8 x 50 on :15R
odd: fly/back
even: breast/free

M.S.
2 x 600 broken
as: 4 x 75 (50 drill/25 swim - 1 goggle breathing) on :15R
drills = FTD, catch-up, SA, 6k layout
300 smooth build (pull or swim) on :30R

4 x 50 kick (easy), no free
100 ez

(Total: 2500m)

Thurs. Nov. 5

W. U.
400 SKDS
4 x 25 build on :30/:40

M.S. 2 x 1000 broken
#1: 100 fast on :20R
200 neg. split on :30R
300 pull -build on :30R
400 fast on 1:00R

#2: 400 pull (neg. split) on :30R
300 fast on :30R
200 swim neg. split on :30R
100 fast

200 ez
(total: 2700m)

Tues. Nov. 3

W. U.
400 swim
300 pull
200 kick/swim
100 drill

M.S.
8 x 25 on :15R
4 x 50 on :15R
2 x 100 on :20R
1 x 200
*all as 1 ez, 1 fast

2 x 300 controlled breathing (pull or swim)
*breathe 3,5,3,7

200 ez
(total: 2600m)

Sat. Oct. 31

W. U.
200 swim, 100 kick, 150 pull, 50 scull

Fins:
5 x 150 on :20R
as: 50 fly kick (front or back)/50 side kick (25 R, 25 L)/25 fly swim/25 free swim

50 ez


M.S.
200 pull (-) split on :30R
4 x 50 (25 back/25 free) swim on :15R
200 swim build on :30R
2 x 100 IM on :20r
200 pull (-) split

100 ez

Thurs. Oct. 29

W. U.
300 swim

drill set:
4 x 150 on :20R
as: 50 kick, 50 drill, 50 swim
drill = FTD, 6k layout

M.S.
5 x 300
#1: pull :30R
#2: 3 x 100 kick :15R
#3: 50 drill/50 swim continuous
#4: 4 x 75 swim descend 1-4 on :20R
#5: pull

200 ez
(total: 2600m)

Tues. Oct. 27

W. U.
200 swim, 200 k/sw, 200 pull

drill set:
4 x 150 on :20R
odd: 50 SA/100 swim
even: 50 6k layout/100 swim

M.S.
4 x 25 DPS on :15R
4 x 50 descend 1-4 on :15R
4 x 75 pull on :20R
4 x 100 descend 1-4 on :20R

4 x 50 choice ez

(total: 2400m)