Tuesday 11/20

3x200 every 4th 25 is no free

4x100s choice @1:50/2:00

 IMO

50 drill/50 swim

6x50s @ 1:00 build/drill 

Build into a fast turn

(1300)

10x50s @ :55 pull breathing 5/7 by 25

Make sure fingertips enter the water first, catch water at surface! 

(500)

Main set:

5x125s @ 2:00 free 

Odds- 75 fast 50 easy

Evens- 75 easy 50 fast

(625)

5x75s @ 1:15 

Odd- IM no free

Evens- free 

(375)

12x25s @ :35

Odds- underwater

Evens- choice fast

(300)

Cool down

Thursday 11/17 "To give anything less than your best is to sacrifice the gift."S.P.

Warm up:

200 skips

Pre-set:

4x50 descend 1-4 @:50/1:00

4x50 IMO build,drill @1:00

X4

50 fast @:50

100 IM @1:40

50 fast=IMO

100 IM=Fast 25 is IMO per round

Main

4x75. Odds fly back breast evens back breast free

1x400 IM neg split each stroke all swim extra points or drill/swim 6:45/7:00

6x50 @:55

Easy/fast! (fast=1 breath) (zero extra points) :)

Free

Cool down 

100 easy

Thursday 11/15

400free -75free 25 rimo kick on back
300 pull paddles
100IM
6x50free dec 1-3 asc 4-6 :50
4x25 kick fast easy by 25 :35

Main
4x75 @1:10
1x100 @ 1:25
3x75 @1:10
1x100 @1:20
Min rest
2x75 @1:05
1x100 1:15
Min rest
1x75 @ 1:00
1x100 afap

Main set 2
2x200 pull paddles3/5/7/9
2x100 pull paddles 3/5/5/7
2x50 pull paddles 7/9 breathing

100easy cool Down

Tuesday  11/13

400 every 4th 25 choice
200 IM drill swim by 25
100 kick choice
2x50 build @:50

3x100 free descend 1-3 @1:30
4x50 uw to half, 3 fast breakout strokes, rest easy both ways @:50
3x100 kick, choice descend 1-3 @2:10
4x50 dolphin kick on back down, overkick freestyle back @:55
3x100 IM descend 1-3 @1:35
4x50 Free - Odds: Fast, evens: easy @:45
3x100 pull descend 1-3 @1:30
4x50 sculling with flutter kick down, IMO back @1:00

100 easy.  


(2900) if you want to know