Wed Oct 29

800 IM flow with fins

out/in

out/in/out

out/in/out/7 vertical dolphin kicks x 2

on 200 time + 45 3:00. 3:15 or 3:30

3 x 175 descend to 200 time

150 easy

3 x 175 at 200 time

150 easy

2 x 175 at 200 time

150 easy

1 x 175 fast

last 1/2 hour

12 x long axis/short axis on 1:45 up down

#1) long axis if 15s rest then replace last 25 with short axis then 50....

or K/S

PM

Returning Queens

500 swim/400 Pull/300 Kick/200 Drill/100 Swim build to fast (25 min to here)

A/

3 rounds of

500 swim - note the 400 split

400 swim faster than above (note the 300 split)

300 swim faster than above (note the 200 split)

200 swim faster than above (note the 100 split)

5 x 100 faster than 100 split

1st round rest based on feel then pick a pace for rounds 2&3

or B/

twice thru

4 x 25 choice on :45

1) 25 speed drill or just swim fast

2) 25 swim long

3) build kick <--> 4) drill for length

3 x 50 on :50 descend to 200 pave

2 x25 on :45 at 100 Pace

6 * 100 sprint on

7,8,9,10.11

WD

KBM

warmup

test set in two waves

175 set from this morning