Monday, Tuesday November 26,27

10 minute warm up

6/9 x 150s pull @ :10 rest
rotate the fast 50

5x50 fast @ 1:00

5x100 pace, odds @ 1:30, evens @ 1:25

3x200 time trial @ 1:00 rest

5x100 pace, odds @ 1:30, evens @ 1:25

5x50 fast @ 1:00

This whole set can be swum using fins.

8x75 - middle 25 skull @ :05 rest

Cool down

Mark Steele

As of Monday, Nov. 26, 2012 total distance swam this year: 600,000 meters!

600,000 meters is 372.82 miles or if you are measuring by 1500s then it is 400 of those.

What is 372.82 miles? The distance that a Subaru Outback can travel on a single tank of gas. 

The state of Colorado is 380 miles east to west.

The upper mantle of the earth is between 370 - 397 miles thick.

Michael Phelps has swum 4500 meters in Olympic Finals - and it took him 12 years to complete this!

Peyton Manning as thrown for only 59,000 yards in 15 years. (Football should be played on a meter field)

Friday November 16

10 minute warm up

50 build free
25 fast backstroke
75 build free
25 fast backstroke
100 build free
25 fast backstroke
125 build free
25 fast backstroke
150 build free
25 fast backstroke
175 build free
25 fast backstroke
200 build free
25 fast backstroke

3x100 free, descend 1-3 @ 1:30
400 pull at pace
5x100 free, 2 fast/1 easy/2 fast @ 1:25
(add :25 on the easy)
600 pull, negative split
7x100 free, odds @1:20, evens 1:30
4x200 pull @ 2:45

swim easy

Wednesday & Thursday November 13 & 14

warm up

50 fly/back @ 1:30
100 free fast @ 1:30
50 back/breast @1:30
100 free fast @ 1:30
50 breast/fly @ 1:30
100 fast free @ 1:30
x2

12x100 with fins @ 1:40
50 fast kick, 25 over kick swim, 25 easy

2x250 @ 4:10
100 free 50 fly 100 free
2x150 @2:30
50 free 50 back 50 free
2x50 breast @ :50
stroke is fast, free is perfect technique

300 half half drill
200 with parachute
6x100 fast free @ 1:25

swim easy

Monday & Tuesday Nov 12&13

main set:

4x75 fast
1@1:00
2@1:10
3@1:20
4@1:30
150fast/50easy@4:00
X2

100@1:30
200@3:00
300@4:30
400@6:00
500@7:30
holding 1:20, working on keeping pace with increase rest and meters

Saturday, November 10

main set:

300 swim

2x200 broken at the 100 for :10 @4:00
2x100 broken at the 50 for :05 @2:00
4x50 FAST @1:30

Repeat