Nov 4 - Nov 9 swim workouts

November 4th

W/U
8 X 50 swim, concentrate on good technique R: 10 sec between each 50
4 X 100 as 50 swim / 5mkick R: 10 sec “ “

Main
4 X/ 3X / 2 X 200 drill as 50 SA, FD, Fist, Zipper R: 15sec
800 pull at 1500 pace, Regroup
4 X/ 3X / 2 X 200 swim – strong R: 20 sec

W/D
100 easy, at least 50 back

November 6th

W/U
200 swim-choice R: 10 sec
200 kick – no board R: 15 sec
200 as 150 swim and 50 drill R: 15 sec

Main
400 pull, breathing 3/5/3/7/3/9/7/3 by 50 R: 20sec
200 DPS R: 15 sec
400 pull @6:20 / 7:00 / 7:20 / 8:00
200 kick, fast R: 15 sec
400 pull @6:10 / 6:50 / 7:10 / 7:50 / R: 20sec
2 X 100 @1: 30 / 1:50 / 2:00 / 2:20 / 2:30
8 / 6 / 4 X 50 Fast R: 30 sec

W/D
100 easy

November 9th

W/U
150 swim R: 10 sec all
50 kick – fast
150 swim
50 scull
150 swim
50 drill

Main
3 X 500 at 1500 pace – rest 10 sec per 500
100 kick - fast
100 easy regroup
4 X 50 fast, R: 45 sec

W/D
100 easy