Mon Oct 27

am

300 Swim max 1/2 free

2-4 x 75 Kick descend

300-400 Pull (breath every 3/5 if free

4x75 Swim descend

2-300 Kick "-"

4 x 75 Pull descend 30 min

Mid distance

3 x 10 x 75 in 1:20 or 1:30

Rd 1 smooth - aerobic

Rd 2 1 @ 200 Pace, 2 ez

Rd 3 2 @ 200 Pace, 1 ez

Distance

3 x 10 x 100 on 1:30 or 1:40

Rd 1 smooth aerobic

Rd 2 (1-5 descend to 400 pace) x 2 Rd 3 (1-3 descend to 400 pace) * 3 plus 1 ez

or

Sprint

twice thru

8 x 25 1 fast, 1 easy on :45

50 sprint on 1:00

8 x 25 1 fast, 1 easy on :45

75 sprint on 3

1000 Pull (paddles encouraged)

75 build Stroke A/25 or 50 strong stroke B