Mon Nov 11

am

300 RA/LA/Fist/Swim by 25

300 Pull - breath every 3

300 Kick (200 IM/10 stroke)

3 * 50 descend

4 * 25 15/10 on 1:00

4 dives

4 fast turns 30 minutes to here

4 times thru

25 sprint on 2:00

37.5 sprint on 3:00

Last 40 minutes

800 done as 150 Pull/50 swim Fly or Breast every 4th 25 fly or breast on 14:00

3 * 350 to 400 descend with fins on 5, 5:20 or 5:40

4 * 75 kick ascend on 2:00

_______________________________________________________________

pm/

12 * 100

1-3) descend swim on 1:45

4-6) kick build and descend on 2:00

7-9) 50 Pull/25 fast kick/25 fast Swim on 2:15

10-12) IM 1) Dr/Swim, 2) Kick/Swim, 3) Swim on 2:00

Back

10x100 Best avg. 2 on 1:40, 2 on 1:45, 2 on 1:50, 2 on 1:55, 2 on 2:00

400 easy

6 * 100 on 2:30 - fast, 3rd 25 sprint Kick

WD

Free

3x2x200 on 3, 3:15 or 3:30

descend (10s) by set, last set best average

1:00 between sets

400 off Dr/Swim

1000 Pull with paddles

WD

Fly or Breast

7 * 200 on 3:20 or 3:40

1) 75-25-50-25-25

2) 25-25-50-25-75

3) Choice Max 1/2 free

4) Fast 200 Full stroke

5) Choice Max 1/2 free

6) 25-25-50-25-75

7) 75-25-50-25-25

600 Free or back with fins - 150 S/50 kick

800 Breast done as 25 H-H/50 3K1P/50 2K1P/20s)/75 Swim build tempo

WD with 20s vertical kick/25 streamline kicking

or

Fly 4 * (100 Kick, 1*25 Fly from dive, tiger sprint, 25 fly from dive)

WD with 10s vertical kicking - 2 * 25 smooth underwater kicking