October 2022
MONDAY, OCT 31
Warm up
4 x 75 middle 25 build
(300)
Set 1
3 x 100 kick choice @ 2:20 / 2:30 / 2:40 / 4:00
6 x 50 descend 1-3, 4-6 @ :50 / :55 / 1:00 / 1:05
(600)
Main Set
2x through:
3 x 200
#1 @ 3:10 / 3:40 / 4:00 / 4:10
#2 @ 3:00 / 3:30 / 3:50 / 4:00
#3 @ 2:50 / 3:20 / 2:40 / 3:50
Go right back into the 4th 200 after #3
(1200)
Set 2
12 x 25 @ :40
4 breaststroke kick
4 breaststroke butterfly kick with fins
4 breaststroke swim
(300)
Your choice warm down
TOTAL: 2400
FRIDAY OCT 28
Warm Up
200 swim
2 x 100 drill/swim by 25
2 x 50 kick
(600)
Main Set
3x through:
4 x 50 DPS @ :55 / 1:00 / 1:10 / 1:15
3 x 50 free* @ 85% @ :55 / 1:00 / 1:05 / 1:10
2 x 50 kick build @ 1:15 / 1:15 / 1:20 / 1:30
1 x 50 FAAAAST
100 easy
*If you want to do the 2nd round another stroke on the 50s that’s fine)
(1800)
100 easy
TOTAL: 2500
WEDNESDAY, OCTOBER 26
Warm Up
4 x 50 Drill - Swim by 25 on :15 Rest
4 x 50 Kick @ :15 rest
12 x 25 Build → Fast → Easy @ :30 / :30 / :40 / :45
feel free to mix in some stroke
(700)
Set 1
50 free @ :45 / :55 / 1:00 / 1:05
100 IM @ 1:45 / 2:00 / 2:15 / 2:30
150 free @ 2:15 / 2:40 / 2:50 / 3:10
200 IM @ 3:20 / 3:50 / 4:20 / 4:40
if you can’t do a 200 IM straight, do 2x100 IMs back to back
200 free @ 3:00 / 3:20 / 3:45 / 4:10
150 stroke/free by 25, IM order @ 2:40 / 2:55 / 3:10 / 3:20
100 free @ 1:30 / 1:45 / 1:55 / 2:10
50 strokeYOU CAN DO THIS DON’T WIMP OUT
(1000)
Set 2
With fins
8 x 50 @ 1:00 / 1:00 / 1:05 / 1:15
Dolphin kick underwater streamline on way down, swim back (your choice of stroke)
(400)
Set 3
4 x 75 @ 1:10 / 1:20 / 1:30 / 1:50
fast in and out of walls, WORK YOUR TURNSsnap your legs over, tight streamlines
(300)
100 ez
TOTAL: 2500
MONDAY, OCT 24
Warm Up
50 swim
100 kick
150 pull
150 D/S IM order (no free)
100 kick
50 swim
Main Set
2 x 200 @ 3:00/3:30/3:50/4:20
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
1 x 200 @ 3:00 / 3:30 / 3:50 / 4:20
1 x 200 @ 2:45 / 3:15 / 3:45 / 4:10
2 x 150 @ 2:20 / 2:40 / 3:00 / 3:15
2 x 200 @ 2:45 / 3:15 / 3:45 / 4:10
150s are recovery, nice and smooth, 200s make the base
(1800)
Set 2
6 x 50 kick @ 1:10 /1:15 / 1:20 /1:20
(300)
TOTAL: 2800
WED, OCT 19
Warm Up
200 swim
4 x 25 drill fly
4 x 25 drill back
4 x 25 drill breast
(500)
Main Set
4 x 25 IMO @ :30 / :35 / :40 / :45
4 x 50 IMO – 25 stroke/25 free @ :55 / 1:00 / 1:10 / 1:15
4 x 75 IMO – 25 stroke/50 free @ 1:20 / 1:30 / 1:40 / 1:50
4 x 100 IMO – 25 stroke/75 free @ 1:40 / 1:55 / 2:10 / 2:20
~
200 IM WOOOOOOOOOO
100 easy
(1300)
Set 2
4 x 150 pull @ 2:15 / 2:30 / 2:45 / 3:00
breathe 3/5/3
(600)
TOTAL: 2400
MON OCT 17
Warm up
200 swim
4 x 75 drill/swim/kick by 25 @ :15
4 x 50 DPS
(700)
Main Set
400 free pull
~
50 free @ :45 / :55 / 1:00 / 1:10
100 free DPS @ 1:40 / 1:55 / 2:10 / 2:20
200 free DPS @ 3:15 / 3:45 / 4:15 / 4:30
300 free swim @ 3:00 / 3:30 / 3:50 / 4:15
~
3 x 100 free hold time @ 1:30 / 1:45 / 1:55 / 2:10
2 x 100 free faster @ 1:35 / 1:50 / 2:00 / 2:15
1 x 100 faster @ 1:40 / 1:55 / 2:05 / 2:20
50 ALL OUT
200 easy
(1900)
TOTAL: 2600
WEDS OCT 12
Warm Up
300 IM K/D/S reverse IM order
4 x 50 free @ :50 / :55 / 1:00 / 1:20
(500)
Main Set
8 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
6 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
4 x 50 stroke/free by 25 IMO @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
2 x 50 IMO or stroke @ :55 / 1:00 / 1:10 / 1:30
100 free @ 1:40 / 1:55 / 2:05 / 2:30
~Regroup~
200 IM or stroke
(1600)
Set 2
4 x 50 swim DPS @ :55 / 1:00 / 1:05 / 1:15
200 ez
TOTAL: 2500
WEDNESDAY, OCT 5
Warm Up
200 swim
4 x 50 @ :15 rest
odds kick, evens drill
100 perfect stroke
(500)
Set 1
10 x 100 free
4 @ 1:30 / 1:45 / 2:00 / 2:15
4 @ 1:25 / 1:40 / 1:55 / 2:10
Extra :30 rest
2 @ 1:20 / 1:35 / 1:50 / 2:05
50 easy
~
4 x 50 choice smooth @ 1:00 / 1:00 / 1:10 / 1:20
~
5 x 100 free
2 @ 1:25 / 1:40 / 2:00 / 2:15
2 @ 1:20 / 1:35 / 1:55 / 2:10
Extra :30 rest
1 @ 1:15 / 1:30 / 1:50 / 2:05
(1700)
Set 2
4 x 50 kick/swim by 25 @ 1:00 / 1:00 / 1:05 / 1:10
4 x 50 no breath down/easy back @ 1:10 / 1:15 / 1:20 / 1:30
(400)
TOTAL: 2600
MONDAY OCT 3
Warm Up
4 x 50 @ :15 rest
build up
300 IM KDS
(500)
Set 1
2 x 100 free smooth @ 1:30 / 1:45 / 1:55 / 2:10
2 x 100 IM @ 1:40 / 2:00 / 2:20 / 2:30
4 x 50 kick @ 1:10 / 1:10 / 1:20 / 1:30
8 x 25 choice build @ :30 / :30 / :35 / :40
50 easy
~
1 x 100 free smooth @ 1:30 / 1:45 / 1:55 / 2:10
1 x 100 IM @ 1:40 / 2:00 / 2:20 / 2:30
6 x 50 kick @ 1:15 / 1:15 / 1:25 / 1:30
6 x 25 choice build @ :30 / :30 / :35 / :40
50 easy
~
1 x 100 free smooth @ 1:35 / 1:50 / 2:00 / 2:15
4 x 50 IMO FAST @ 1:20 / 1:20 / 1:30 / 1:30
4 x 25 choice sprint @ :40 / :40 / :45 / :45
50 easy
(2000)
TOTAL: 2500