Tue Oct 28

10 x 75 on 1:30 (max 6 free)

1) fist/drill/swim

2) 25 scull/50 build

8 x 25 on 1:00

1) 5 and glide/3s kick acceleration and 2 stroke cycles

2) 15/10

3) smooth underwater kick

4) speed drill

repeat with fins

2 x 200 1-2-3-4-5-6-7-8 dolphin kicks off walls

3 x out/in/out/6 vertical kicks 35 min to here

Sprint

two times thru

25 on 1:00

50 on 1:30

75 on 2:00

two times thru

25 on 1:00

15s kick on 1:00

50 on 1:30

15s kick on 1:00

75 on 2:00

3 x 500 maintain stroke count on 1:00 rest (equipment opt'l but mix it up)

75 stroke A long -2 x 25 stroke B

75 stroke A strong - 2 x 25 Stroke C

75 stroke A long - 2 x 25 stroke D

5 * 25 strong stroke A on 5s rest

Mid Distance/Distance

4 x 300 descend on 4:30 +/- very long limited increase in SR

3 x 300 on 4:15 "-"

2 x 300 on 4:00 fast turns

1 x 300 on 3:45