November 2022

WEDS NOV 30

Warm Up
200 swim
300 kick/drill/swim IM order by 25
500

Set 1
2x through:
4 x 50 stroke/free @ :55 / 1:05 / 1:10 / 1:20
100 IM STRONG @ 1:45 / 2:00 / 2:15 / 2:30
50 easy @ 1:00 / 1:10 / 1:15 / 1:20
Straight into next round
700

Set 2
3x through:
2 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
75 build @ 1:20 / 1:30 / 1:40 / 2:00
75 FAST (get your time) @ 1:10 / 1:20 / 1:30 / 1:50
50 easy
900

Set 3
4 x 100 breathing 3/5/3/7 by 25

TOTAL: 2,500

MON NOV 28

Warm Up
4 x 75 K/D/S by 25, IM relay order (back, breast, fly, free)
8 x 50 odds kick, evens swim
(700)

Main Set
200 Pull @ 3:00 / 3:30 / 3:50 / 4:00
150 pull desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 pull build @ 1:30 / 1:45 / 1:55 / 2:00
50 pull FAST
50 easy
Regroup
100 catch up @ 1:40 / 1:50 / 2:00 / 2:10
150 breathing 3, 5, 7 by 50 @ 2:30 / 2:45 / 3:00 / 3:15
200 FAST
50 easy
Regroup
200 @ 3:00 / 3:30 / 3:50 / 4:00
150 desc by 50 @ 2:15 / 2:30 / 2:50 / 3:00
100 easy
100 FAST
100 easy
(1700)

Work on freestyle turns

200 ez warm down

TOTAL: 2600

FRIDAY NOV 25

Warm Up

2 x 100 kick/swim by 25

4 x 50 DPS

(400)

Main Set

2x THRU:
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:10 / 1:15 / 1:20
2×25 Fast/EZ @ :30 / :30 / :40 / :40
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:05 / 1:15 / 1:20
2×50 Kick one Fast/one EZ
100 @ 1:20 / 1:35 / 1:50 / 2:00
50 @ 1:00 / 1:05 / 1:15 / 1:20
4 x 50 Kick one Fast/one EZ @ 1:30 / 1:30 / 1:40 / 1:50

50 easy
~GO BACK TO TOP TO REPEAT~

16×25 (1 FAST/2 EZ)

(2000)

Warm Down

100 easy

TOTAL: 2500

WEDS NOV 23

A little distance to get you ready for Thanksgiving

Warm Up

300 swim

200 drill/swim by 25

100 kick

(600)

 Set 1

500 (pull optional) ->regroup when done

4 x 100 freedescend 1-3, hold 4 @ 1:30 / 1:45 / 1:55 / 2:10

300 free (pull optional) @ 4:15 / 5:00 / 5:45 / 6:30

2 x 100 free DPS @ 1:40 / 1:50 / 2:00 / 2:15 (COUNT YOUR STROKES!)

100 easy

(1500)

(If you have time, do this 2x thru)

100 kick @ 2:15 / 2:20 / 2:45 / 3:15

2 x 50 build to sprint @ :55 / 1:00 / 1:10 / 1:15

4 x 25 stroke @ :30 / :40 / :40 / :45

100 easy

(400/800)

 Your choice warm down

 TOTAL: 2500/2900

MONDAY NOV 21

As always with non-freestyle workouts, modify the bases as needed

Warm Up

200 swim

3 x 100 kick/swim by 25

4 x 50 IMO drill/swim by 25

(700)

Main Set

4 x 25 fly @ :30 / :40 / :45 / :50

2 x 50 breaststroke @ 1:00 / 1:05 / 1:15 / 1:20

2 x 75 backstroke @ 1:20 / 1:30 / 1:40 / 1:50

4 x 100 free @ 1:30 / 1:45 / 1:55 / 2:10

~

4 x 100 free @ 1:25 / 1:40 / 1:55 / 2:10

2 x 75 breaststroke @ 1:20 / 1:30 / 1:40 / 1:50

3 x 50 breaststroke @ :55 / 1:00 / 1:05 / 1:15

4 x 25 fly @ :30 / :40 / :45 / :50

50 easy

(1600)

Your choice warm down

TOTAL: 2300

FRIDAY, NOVEMBER 18

Warm Up
4 x 75 your choice swim @ :10 rest
4 x 50 kick @ :10 rest
(500)

Main Set
6x through:
100 @ 1:30 / 1:45 / 2:00 / 2:10
100 @ 1:25 / 1:40 / 1:55 / 2:05
100 @ 1:20 / 1:35 / 1:50 / 2:00

Extra :30 rest after each 2 rounds

(1800)

Set 2

4 x 25 backstroke @ :35 / :40 / :45
—>Work on dolphin kick off the wall
4 x 25 breaststroke @ :35 / :40 / :45
—>Work on pull outs
100 easy
(300)

TOTAL: 2600

WEDNESDAY, NOV 16

Warm up
3 x 100 scull/swim/drill/swim @ :10 rest

4 x 50 free variable sprint @ 1:00 / 1:00 / 1:10 / 1:20

(500)

Main Set

2x thru:

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

1 x 100 free FAST

100 easy

Regroup

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

2 x 50 kick FAST @ 1:20 / 1:25 / 1:30 / 1:40

50 easy

Regroup

3 x 50 free descend @ :50 / :55 / 1:05 / 1:20

2 x 50 sprint @ 1:15 / 1:20 / 1:30 / 1:45

50 easy

(1900)

Warm Down

4 x 50 free DPS @ 1:00 / 1:10 / 1:15 / 1:30

100 easy
(300)

TOTAL: 2700

MON NOV 14

Warm Up

4 x 75  middle 25 kick
(300)

Main Set (pull optional)

300 @ 4:30 / 5:10 / 5:50 / 6:15

8 x 25 choice @ :30 / :30 / :40 / :45

2 x 150 @ 2:10 / 2:30 / 2:55 / 3:15

6 x 25 choice @ :30 / :30 / :40 / :45

3 x 100 smooth @ 1:25 / 1:40 / 1:55 / 2:10

4 x 25 choice @ :30 / :30 / :40 / :45

6 x 50 @ :45 / :55 / 1:00 / 1:05

2 x 25 choice @ :30 / :30 / :40 / :45

(1700)

Set 2

200 social kick

4 x 50 @ 1:10 / 1:15 / 1:20

no breath down, easy back

100 easy 

TOTAL: 2500

FRI NOV 11

Warm Up

4 x 75 K/D/S your choice of strokeWORK THE WALLS

8 x 25 variable sprint at :30 / :40

100 easy

(600)

Set 2
4 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

3 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

2 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

1 x 100 @ 1:45 / 2:00 / 2:10 / 2:20
2 x 50 easy @ 1:00 / 1:10 / 1:15 / 1:20

(1400)

Descend each 100 by 5 seconds, drop the slowest one as you make your way down the list

BONUS SET--Broken 200

4 x 5010 seconds rest between each 50

Subtract :30 at end and see how fast you can go (final time should def be faster than 2x your fastest 100 above)

100 easy

(300)

Warm Down

8 x 25  2 breathing every 3, 5, 7, 9

TOTAL: 2500

MON NOV 7

Warm Up

6 x 100 @ 1:50 / 2:00 / 2:15 / 2:30

Odds free, Evens reverse IM

Set 2

4x (or 3x) through:

200 @ 3:00 / 3:30 / 3:50 / 4:15

2 x 100 @ 1:25 / 1:40 / 1:55 / 2:10

2 x 50 @ :45 / :50 / 1:00 / 1:05

Extra :30 rest

(2000 or 1500) 

Your choice warm down 

TOTAL: 2600

 FRI NOV 4

Warm Up
300 K/D/S IM order
6 x 50 descend 1-3, 4-6
(600)

Main Set
3 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
1 x 50 @ :55 / 1:00 / 1:05 / 1:10
3 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
2 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
2 x 50 @ :55 / 1:00 / 1:05 / 1:10
2 x 25 stroke @ :35 / :40 / :45 / :50
50 easy
1 x 100 @ 1:40 / 1:50 / 2:00 / 2:10
2 x 75 @ 1:20 / 1:30 / 1:40 / 1:50
3 x 50 @ :55 / 1:00 / 1:05 / 1:10
25 stroke @ :35 / :40 / :45 / :50
(1600)

For all swims try to hold:
100s = under b -15 (or as close as you can get to b -20)
75s = under b -10
50s = under b -5
25s just swim stroke of your choice, make the base

Set 2
12 x 25 @ :35 / :35 / :40Under/Over/Easy (underwater, fast, easy)
(300)

TOTAL: 2500

WEDS NOV 2

Warm Up

300 75 free/25 IMO

4 x 50 fast turn @ :50 / :55 / 1:00 / 1:10

(500)

Main Set

2x:

2 x 25 strong @ :30 / :30 / :30 / :40

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

2 x 50 build @ :45 / :55 / 1:00 / 1:10

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

2 x 100 negative split @ 1:40 / 1:50 / 2:00 / 2:10

2 x 50 kick FAST @ 1:15 / 1:20 / 1:30 / 1:30

(1300)

Set 2

4 x 150 pull @ 2:15 / 2:40 / 3:00 / 3:15

breathe 3/5/7 by 25 (if you can’t do 7 just alt 3/5 by 50)

(600)

Warm Down

4 x 25 halfway underwater/ez swim

TOTAL: 2500