October 14 - 19 workouts

October 14th

W/U

200 free R:10 sec
100 kick on side R:10 sec
100 back R: 10 sec
4 X 50 drill 1st FD; 2nd FIST; 3rd Zipper; 4th Catch-up R: 10 sec

Main
4 / 2 X 200 as 150 swim, 50 scull, R: 15 sec between each 200
200 kick fast R: 30 sec
4 / 2 X 200 pull R: 20 sec
200 scull R: 20 sec
4 / 2 X 50 all out R: 1 min

W/D
200 easy
Total: 3000

October 16th

W/U
3 X 100 swim, choice
2 X 100 back
1 X 100 kick, fast

Main
200 swim, build @1:50 / 2:00 / 2:30 min
4 X 50 drill, as FD, Fist, Log-roll, 8 kick(on side) 1 pull Rest 10sec/50
2 X 50 fast. Rest 30sec
3 X 200 pull, descending 1 to 3 @ 3:40 / 4:00 / 5:00 min
10 X 50 target time 0:45 / 1:00 / 1:30 Rest 15 sec
6 or 10 X 50 target time 0:45 / 1:00 / 1:30 Rest 10sec

W/D
100 easy

October 19th

W/U
4 X 150 – as 50 swim, 50 kick and 50 drill R: 15 sec
200 swim
100 choice swim


Choice of 1000 m time trial or regular workout

Regular w/o

3 X 500 at 1500 pace R: 10sec between 500s

4 X 50 kick – fast R: 15 sec

W/D 200 easy