Wednesday, November 18th 2009 (60 min)

Warm Up 5 min – stretch

Pre – Set – easy – focus on technique (250)

100 kick
100 pull
50 scull

Main Set (1200)

• 20 x 50 good quality with the first 15 on 1:00, 1:10, 1:20 or 15 sec.

rest as follows:
○ 4 freestyle
○ 4 BOTF (best other than free)
○ 4 choice
○ 4 IM order
○ 4 choice – SPRINT – each one on same time – take as much
rest as needed to ensure that each 50 is on the same pace.

• 200 kick choice

Cool Down (200)

• 200 easy

Total: 1650
Friday, November 20th 2009 ( 90 min)

Warm Up 5min – stretch

Pre – Set – easy – focus on technique (500)

• 100 swim, 100 kick, 100 pull, 100 swim,

Main Set (2100)

Choice of stroke for 75s and 25s (kick is free and choice)

• 16 x 75, middle 25 SPRINT on 1:10, 1:20, 1:30 or 15 sec. rest

• 20 x 25 odds drill, evens swim on :40, :45, :50 or 10 sec. rest

• 8 x 50 kick building speed to a strong finish each 50. Odds free,

evens choice.

Cool Down
• 200 EZ

Total: 2800 + warm up