October 28 - November 2

October 28th

W/U
3 X 200 as 150 swim and 50 drill Rest: 15 sec. each 200
50 kick
50 scull
4 X 50 swim, fast

Main
400 pull - strong @ 6:00 / 6:30 / 7:00 / R: 20 sec
2 X 200 – strong @ 3:00 / 3:15 / 3:30 / R: 15 sec
4 X 100 pull- strong @ 1:45/ 1:50 / 2:00 / R:10 sec
4 X 50 all out, R: 40 sec

W/D
100-200 easy

October 30th
W/U
100 swim R: 15 sec
200 kick – fast R: 20 sec
100 swim R : 15 sec
200 drill, FD; CU; 8K/1P; Fist R : 15 sec
100 swim R : 15 sec

Main


2 X 100 @ 1:50 / 2:00 / 2:15 / 2:30
2 X 100 @ 1:45 / 1:55 / 2:10 / 2:25
2 X 100 @ 1:50 / 2:00 / 2:15 / 2:30
2 X 100 @ 1:40 / 1:50 / 2:05 / 2:20
2 X 100 @ 1:50 / 2:00 / 2:15 / 2:30
2 X 100 @ 1:35 / 1:45 / 2:00 / 2:15
2 X 100 @ 1:50 / 2:00 / 2:15 / 2:30
2 X 100 @ 1:30 / 1:40 / 1:55 / 2:10
2 X 100 @ 1:50 / 2:00 / 2:15 / 2:30
3 X 100 ALL OUT R : 1:00

W/D
100 easy

November 2nd

W/U
300 swim R: 10 sec
200 drill R: 10 sec
100 kick – fast R: 10 sec

Main:
400 swim @7:00 / 7:30 / 8:00 / R: 20 sec
100 kick regroup
400 pull @7:00 / 7:30 / 8:00 / R: 20 sec
100 kick regroup
400 swim @6:45 / 7:15 / 7:45 / R:15 sec
100 kick regroup
400 pull @6:45 / 7:15 / 7:45 / R: 15 sec
100 kick regroup
400 swim @6:30 / 7:00 / 7:30 / R: 10 sec
100 kick

W/D
100 easy