Wednesday, October 21st 2009 (60 min) ALL LANES

Warm Up - focus on technique (500)

• 100 swim
• 25 scull
• 100 kick
• 25 scull
• 100 pull
• 25 scull
• 100swim

Main Set (1400)

• 200 free, take 40 sec. rest
• 4 x 75 BOTF or IM order, 30 sec. rest
• 200 free, take 40 sec. rest
• 4 x 50 BOTF or IM order, 30 sec. rest
• 200 free, take 40 sec. rest
• 4 x 25 BOTF or IM order, 30 sec. rest
• 200 free

Note that even as distance decreases, rest stays same, so try to increase
intensity as you move through set (so 25’s should be fast)

Cool Down
• 200 EZ

Total: 2100
Friday, October 23rd 2009 (90 min) LANES B, C and D

Warm Up 5min – stretch

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

• 200 swim
• 150 drill
• 100 kick
• 50 scull

Main Set (1200) ODDS ARE DRILLS AND EVENS ARE SWIM
Your choice of stroke on the next set:

1. 50 drill, take 10 sec. rest

2. 100 swim 25 fast/75 easy, right into
3. 50 kick recovery, 20 sec. rest
4. 100 swim 50 fast/50 easy, right into
5. 50 drill recovery, 30 sec. rest
6. 100 swim 75 fast/25 easy, right into
7. 50 kick recovery, 40 sec. rest
8. 100 swim all fast right into
9. 50 drill recovery, 10 sec. rest
10. 100 swim 75 easy/25 fast, right into
11. 50 kick recovery, 20 sec. rest
12. 100 swim 50 easy/50 fast, right into
13. 50 drill recovery, 30 sec. rest
14. 100 swim 25 easy/75 fast, right into
15. 50 kick recovery, 40 sec. rest
16. 100 swim all fast
Cool Down 200 EZ Total: 1900 + warm up
LANES A and B

Friday, October 23rd 2009 (90 min)

Warm Up 5min – stretch

Pre – Set – easy – focus on technique (1000)

• 2 x {100 swim, 100 pull, 100 drill, 100 kick, 100 swim}

1st time through freestyle, 2nd time through choice of stroke

Main Set (2000)

• 4 x 300 free as follows, taking 1:00 rest between 300’s:

○ 1st one - full 300, good strong pace

○ 2nd one - 200, 5 sec. rest, then 100
○ 3rd one - 100, 5 sec. rest, 100, 5 sec. rest, 100
○ 4th one - 100, 5 sec. rest, 100, 5 sec. rest, 50, 5 sec.
rest, 50

The goal of the above and next sets is to have a faster total time for each
300 or 200 you complete. Begin with a strong pace then, as you get more
broken rest, try to increase pace through, finishing very strongly on the 4th
one.

• 4 x 200 non- free as follows,:45 rest between 200’s:

○ 1st one - full 200, good strong pace

○ 2nd one, - 100, 5 sec. rest, 100
○ 3rd one - 100, 5 sec. rest, 50, 5 sec. rest, 50
○ 4th one - 50, 5 sec. rest, 50, 5 sec. rest, 50, 5 sec. rest,
50

Cool Down
• 200 EZ
Total: 3000