Fri Nov 6

1000 every 4th 25 none free - 1st 500 could be pull

8 x 50 1) 15-25-10, 2) 15-25-10

Sprint

3x12x50 on 60, 70, 80s by round

Round 1) Aerobic 5 dolphin kicks off wall if free

could flip into fly or breast

Round 2) 2 ez 1 strong

Round 3) 1 ex 2 strong

Mid

3 x9x75 on 1:20, 1:30, 1:40 by round

Rd 1) aerobic HR 140 or lower

30s

Rd 2) 2 easy, 1@200 pace

60s

Rd 3) 1 easy 2@200 Pace

Distance

3 x 10 x 100 on 1:40

Rd 1) aerobic HR 140 or lower

Rd 2) descend 1-5 to 400 Pace x 2

Rd 3) descend 1-3 to 400 pace) x 3

KBM

long (2000+m warm up)

600-800 long and smooth

3 x 100 IM 1) dolphin kick, 2) flutter Kick, 3) reg kick

3-6 x 50 Kick 1-3 descend

3-5 x 50 build to fast turn and 10m sprint then long

4 x 100 descend to 800 pace

or 6 * 75 descend 1-3 to 200 pace, 4 long, 5&6 @ 200 pace

or 4 speed drills

4 descending turns

6 or 9 x 50 1) K/S, 2) drill/S, 3) Swim with fast turn

100m of fast swimming (4 x 25, 2 x 50 or 1 x 100)

WD