11/08/07 Thursday AM (2700)

warm up 

500free (100swim/100drill)
300choice (50d/50s)

100 free build
all choice:
400 (drill/swim/skull/swim by 25s)
2x200 (d/d/surf kick/swim by 25s)
4x100 descend
sprint set
8x25 sprint kick on :45
4x50 free build on :50
4x50 free sprint on 1:15

11/09/07 Friday PM (3700+)

warm up

3x{200 free

    200 imo d/s}

4x100 free build

4x50 kick on 1:15 subtract :15 each 50

set one (3x)

200 free build by 50s

6x50 odds im switch, evens imo (all fly first iteration, all back second time, breast third time)

100 hard imo

set two

3x kickbacks

3x 25 sprints

11/12/07 Monday PM (4750)

600 =(100FR 50CHO)

600 IM (k/d/s by 50s)

4x {75 CHO h/e/h

    50 FR desc 1-3}

pre set (3x)

3x50 hard kick

50 hard free

main set (mock meet)

200 IM race pace

400 s/d/s free

200 FR race pace

400 s/d/s free

50 FR race

200 s/d/s free

100 FR race

300 s/d/s free

100 CHO race

500 ez free

11/13/07 Tuesday AM (3100)

600 fr ( 200s 100d)

400 cho (100d 100s)

4x75 Odd:cho h/e/h Even:fr build

6x25 hard kick

set one

3x200 pull

    1.build by 50 (4 speeds)

    2.build by 100 (2speeds)

    3.hard

set two

3x100 cho descend

2x50 hard kick

2x100 cho descend

2x50 hard kick

100 cho negative split

cool down

250 ez free

11/13/07 Tuesday PM (5100)

900 (100swim 100drill)

700 (200 IM k/d 150Free)

6x50 odds h/e  evens free desc

set one

3x400 free descend (start hard)

set two 

8x50 kick desc 1-4, 5-8; on 1:20

set three

6x200 free descend by pairs

set four

400 IM d/s

ropes

11/14/07 Wednesday PM (4500)

500 free

400 choice d/s

500 free d/s

set one 

8x50 kick desc 1-4, 5-8

3x500 free descend

8x50 kick desc 1-4, 5-8

set two 

4x100 on 1:30

4x100 on 1:20

4x100 on 1:10

11/15/07 Thursday AM (2800)

2x {300 free

    200 choice d/s}

4x50 free build

set one

4x25 kick

4x75 cho h/e/h

4x50 kick

4x75 free build with increasing underwater butterfly kicks (1.2kicks, 2.4kicks, 3.6kicks, 4.8kicks)

set two 

8x50 choice odds:drill evens:sprint

4x25 free odds:surf kick evens:15m dash 

6x50 deconstructors

11/18/07 Sunday PM (5000+)

600 (200free swim 100choice drill)

600 (100imo k/d 50free swim)

400 free build by 100

4x50 kick h/e

set one 

4x100 free

200 im drill

2x100 free

200 im drill

200 im hard * compare times

set two

4x50 kick hard

3x300 free desc

200 im hard *

set three

100 free sprint

200 im hard *

set four

vertical kick (free 10s hands up, 20; fly 10)

15 wallups

verical kick (free 10s, 20s; fly 5s, 10s)

cool down

4x100 deconstructors

11/19/07 Monday PM (4000)

600 FR (100s 50d)

600 IM (k/d/s by 50)

6x50 odd: IM order h/e even: FR desc

8x50 kick desc 1-4, 5-8

set one

3x[ 4x100 FR desc

     100 hard IM order*] remember time

100 hard FR* add times for all 4 100 strokes

400 IM under add-up time

11/20/07 Tuesday AM (2900)

400 Free

200 IM d/s

200 Free build

200 IM d/s

4x50 kick desc 

set one 

50 free 1:00

200 choice1 d/s

2x50 free :55

150 choice2 d/s

3x50 free :50

100 choice3 d/s

4x50 free :45

50 choice4 d/s

5x50 free :40

200 IM swim

6x50 free :35 

11/21/07 Wednesday PM (4200)

800 =300free 100 choice drill

400 im ksds

400 free build

6x50 h/e d/s

4x50 kick

4x25 sprint kick

set one

2x[ 4x50 free :50 (2nd time :45)

     3x50 :45 (:40)

     2x50 :40(:35)

     1x50:35 (:30)

set two

4x100 choice d/s

3x100 im desc

2x100 choice d/s

100 im sprint

11/23/07 Friday PM (5600)

600 free

300 im

4x100 free

6x50 odd: cho even: im switch

4x50 kick 

set one 

4x400 pull

    1,3: h/e  2,4: build 

set two 

3x[ 200 choice drill

     400 im* desc 1-3

11/24/07 Saturday AM (3000+)

400 free

300 im k/s/k

2x200 free build

4x50 choice desc

4x50 kick

set one

 2x[    (second time odd: free) 

    6x50 odd: imo h/e even: im switch

    400 im (trivia = 200 im)

set two

8x75 odd: choice h/e/h even: free build

sprints from blocks

11/27/07 Tuesday AM

400 free

200 IM

200 free build

set one

8x75 o: cho h/e/h e: free build

4x100 cho desc

3x100 cho desc 

11/27/07 Tuesday PM (4250)

600 free

400 im k/s

400 free build each 100

6x50 h/e desc

set one

7x200 IM (odd: swim desc, even: drill)

set two 

6x100 odd: cho even: free ALL SPRINT 3:00

set three

9x50 k/d/s desc swim

11/28/07 Wednesday PM (4700)

900 free 200s 100d

600 im k/d/s

6x50 h/e desc

set one

15x100 free

set two

12x100 kick o:fly e:free side/side/back/stomach

set three

3x50 choice desc