Mon Oct 19

AM

Warmup done by 6:35

800 Flow with fins 4 x 50 descend to 200 Pace

40x100

16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30)

You choose when you do each:

Free/Back by 50, 5 kicks off last wall

IM or IMO

75 fr flip into 25 Br with double pullout or

Flip into 3rd 25 fly, 5 kicks off wall

or

Distance:

10x400

1-4) D1-4 /6:00

5-8) descend pace times by 10 from #4 +30sec (so if #4 was 5:30

#5 @ 6:00, #6 on 5:50, #7 on 5:40, #8 on 5:30

9) ez /7:00

10) fast

PM Sprint workout

400 free/Bk by 100 fist/Swim by 50 300 Pull each 75 gets faster

300 Kick (200 IM plus strong 100 Stroke)

5 x 50 on 1:00 descend SC or time

5 x 50 on 1:00 descend SC or time - dif stroke

12 x 25 on 1:10

1) 5 and glide --> kick xlr8 and sprint to wall

2) speed drill

3) 20m easy speed from dive

4) 25 sprint

16 x 25 sprint on :45

1) Pull

2) Kick on PB

3) & 4) swim

6 x 50 sprint from dive on 3:00

600 Pull with paddles - super long