Thursday Oct 20
Warm up
2/1 x [200 drill/swim by 50
4 x 50 descend]
Main set
Timed 1500 (possibly 800 or 1000 for some)
100 smooth
Warm down
5/3/1 x [50 kick/ 25 swim, ~10s rest
25 scull/ 50 swim, ~10s rest]
Sunday Oct 23
Warm up
2/1 x [50 swim
100 kick/drill by 25s
50 build]
Main set
200/300 moderate pace
50 smooth
150/250 moderate pace
50 fast
50 smooth
150/200 moderate pace
50 fast/ 2x50 fast
50 smooth
100/150 moderate pace
2x50 fast/ 3x50 fast
50 smooth
100/100 moderate pace
2x50 fast/ 4x50 fast
50 smooth
4x50 fast/ 6x50 fast
200 smooth (Warm down)