Nov15 - Nov20

Wednesday, November 18th 2009 (60 min) Warm Up 5 min – stretch Pre – Set – easy – focus on technique (250) 100 kick 100 pull 50 scull Main Set (1200) •

20 x 50 good quality with the first 15 on 1:00, 1:10, 1:20 or 15 sec. rest as follows: ○ 4 freestyle ○ 4 BOTF (best other than free) ○ 4 choice ○ 4 IM order ○ 4 choice – SPRINT – each one on same time – take as much rest as needed to ensure that each 50 is on the same pace.

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200 kick choice

Cool Down (200) • 200 easy Total: 1650

Friday, November 20th 2009 ( 90 min) Warm Up 5min – stretch Pre – Set – easy – focus on technique (500) •

100 swim, 100 kick, 100 pull, 100 swim,

Main Set (2100) Choice of stroke for 75s and 25s (kick is free and choice) •

16 x 75, middle 25 SPRINT on 1:10, 1:20, 1:30

or 15 sec. rest

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20 x 25 odds drill, evens swim on :40, :45, :50

or 10 sec. rest

• 8 x 50 kick building speed to a strong finish each 50. Odds free, evens choice. Cool Down • 200 EZ Total: 2800 + warm up