Nov 25 - 30 swim

November 25th

W/U
150 as 100 swim, 50 drill R: 10 sec
150 as 100 swim, 50 kick “
150 as 100 swim, 50 scull “
150 as 100 swim, 50 back

Main
200 Kick, fast R: 20 sec
400 swim @6:30 / 7:30 / 8:30 / 9:30
400 pull, breathing 3-5-3-7-3-9-3-5 by 50s R: 20 sec
200 kick, fast R: 20 sec
400 swim @ 6:15 / 7:15 / 8:15/ 9:15
2 X 200 swim 90% effort, R: 30 sec
200 kick, fast R: 20 sec
4 X 50 all out, R: 40 sec

W/D
100 choice

November 27th

W/U
200 swim R:10 sec
200 kick “
200 drill “

Main
100 @1:50 / 2:00 / 2:10 / 2:20
100 easy regroup
2 X 100 @ 1:45 / 1:55 / 2:05 / 2:15
100 back regroup
4 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
100 kick-(social) regroup
6 X 100 @ 1:35 / 1:45 / 1:55 / 2:05
100 easy regroup
4 X 100 @ 1:35 / 1:45 / 1:50 / 2:05

W/D
100 easy

November 30th

W/U 150 as 100 swim/ 50 kick R: 10sec
150 as 100 swim/ 50 drill R: 10sec
150 as 100 kick/ 50 swim R: 10sec
150 as 100 drill/ 50 swim R: 10sec

Main
500 pull Target T: 8:50/ 9:00/ 9:30/ 10:00/ R: 20 sec
100 smooth swim R: 15 sec
500 swim Target T: 8:15/ 8:45/ 9:15/ 9:45/ R: 25 sec
100 smooth swim R: 15 sec
500 pull Target T: 8:00/ 8:30/ 9:00/ 9:30/ R: 30 sec
100 smooth swim R: 15 sec
500 swim Target T: 7:45/ 8:15/ 8:45/ 9:15 R: 30 sec

W/D
100 easy