Tues Oct 3

AM

300, 3 * 100, 3 * 50 descend

4 * 25 on 1:00 15m sprint/10m long

5 * 200

4 descend on 3:50 extra 40s then fast #5 on 4:00 - all swim if doing IM

4 * 200

on 3:30, 3:40 or 3:50

3 * 200

on 3:20, 3:30 or 3:40

Choose 3 of the following - your choice what pace time for

A/ Back swim

B/ 200 IM 10m K-30m S-10m Kick

C/ 75 stroke/25 free/50 stroke/25 free/25 stroke

D/ Free PBL with bands if you have them

36 * 25 choice last 2 rounds 40 & 1:00 are just make it)

1 on :20

1 on :40

2 on :25

1 on :40

3 on :30

1 on 1:00

PM (available to Q swimmers if it is their 3rd swim of the week)

10 * 75 1) fist/Drill/Swim, 2) Scull/50 build on 1:30

4 * Vertical kicking 5s/5s up/10s/10s up/15s/15 up/30s off

3 rounds - 3 waves of 8 * 25 so about 8 min between rounds

perfect time for mobility work

rd 1 on :30

rd 2 on :25

rd 3 on :30 non free or on 20 choice with fins

mix and match 4 strokes, K/P/S/Drill with 4 distance

800

600

400

200