Wed Oct 21

Minimum 1200m to get ready for 10 x 100 test set

at 6:30

Group A

8 min Warmup/Warmdown

Group B

Warm down

pm/

20 x 50 on 1:00

8 holding 800 Pace

6 holding 400 Pace

4 holding 200 Pace

2 holding 100 Pace

10 x 100

4 holding 800 pace on 1:40, 1:50 or 2:00

3 holding 400 pace on 1:50, 2:00 or 2:10

2 holding back half of 200 on 2:00, 2:10 or 2:30

1 faster

6 x 25 on 40

1-3) get faster with increased power

4-6) get fast with increased turnover

40 x 25 on :35 with fins if 200 IM slower than 2:45

all at 90% with attention to breathing, breakouts and finishes

4 fly,3 back, 2 br, 1 free

3 Fly, 2 back, 1 br, 4 free

2 fly, 1 back, 4 br, 3 free

1 fly, 4 back, 3 breast, 2 free

800 IM flow (P5 and SP) - 1st 25 of every 100 full stroke or

Queens and HP

12 x 100 Free/Fly or Free/Br or Back/Kick on 1:45

if more than 10 rest add Fly or Br or Kick, if less subtract

800 IM flow with fins - 1st 25 of every 100 full stroke