• Every day-
    begin with 800SKPS, 10x25 fly k in streamline odds front evens back 
    end with 500 warm down remember 50-100 ez between rounds
    1Nov
    10x25 kick no board @ 45
    10x25 pull @45
    10x50 sprint alt free/prem @100
    200ez drill of choice
    4x75 race pace alt free/prem @145
    3Nov
    4x200 alt free/prem technique emph hr 170-180
    6x75 race pace ri 30
    12x50 sprint ri 30
    12x25 sprint ri 15
    4 Nov
    6x75 build alt free/prem ri 20
    4x150 race pace @ 300
    4x200im hr 170-180 @330
    500 free bc5 hr 150/160
    20x25 sprint @45
    5 Nov
    6x100im @145
    12x50 @10% slower than race pace
    5x100 @10% slower than race pace
    400 im @hr 170-180
    6 Nov
    8x125(im+choice) @200 race pace
    10x50 alt free/prem race pace ri 30
    500 ez odd 50's free evens back
    200 alt free/prem by 25
    7 Nov
    2x200 r1 choice free drill/prem drill alt by 50
    r2 free,prem alt by 50
    2x150 free/pre/free then prem/free/prem hr 180-190
    10x50 sprint @ ri 30
    10x (05 kick at wall, turn and sprint)25 @ 45
    8 Nov
    kick 3x(3x25+2x75) @ 45 and 130
    pull 4x(2x50sprint+100fast+2x50 sprint)@45 and 130
    6x100@300 race pace
    10 Nov
    200 ez
    10x50@45 alt free pre
    6x75 alt free prem
    10x25 for feel, emph power and glide prem,
Last Modified on October 22, 2018