Thursday- October 20, 2011

1 X 250 4:10
1 X 200 3:20
1 X 150 2:30
1 X 100 1:40
1 X 50 :50
1 X 50 :45
1 X 100 1:30
1 X 150 2:15
1 X 200 3:00
1 X 250 -

1 X 200 kick + 100 swim

12 X 50 :50
-Paddles & Fins
-Choice. Alternate moderate, build, fast.

10 X 50 kick w/ fins SDK on back @ :50
1 X 100 swim fast

200 EZ
______________________

3200 SCY
About an hour

Monday- October 17, 2011

2 X 150 2:30 2:15
3 X 100 1:40 1:30
4 X 50 :50 :45
Two rounds. Round 1 intervals left, 2 right.

1 X 200 kick 4:30
1 X 100 swim 2:00
1 X 100 kick 2:15
1 x 100 swim 2:00
8 X 50 kick :55
1 X 100 swim -

1 X 100 free-moderate- 2:00
1 X 100-stroke or IM- 2:00
1 x 50 -fast/choice- 1:30
Four rounds

14 X 100 free
4 on 1:25
5 on 1:20
5 on 1:15

WARM DOWN: 4 X 50 easy 1:00

_________________________________

5200 SCY
About 100 min

Tuesday- October 18, 2011

4 X 100 1:40
4 X 50 kick 1:10
4 X 150-50 free/50 stroke/50 free- 2:45
4 X 100 kick 2:15

1 X 300 free-negative split- 4:30
3 X 100 IM 1:45
3 X 100 free Pull 1:30
1 X 300 Pull IM
Two rounds, short break between rounds.

4 X 50 1:00
6 X 25-sprint- :45
Two rounds with a break.
All choice, descend 50's 1-4

300 WD
______________________

5000 SCY
About 95 min