Monday, November 28 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

10 x 75 @ 2:00 MK

10 x 100 @ 1:40 P (o= 2,3,4,5 ; e= 3,4,5,6) by 25’s

16 x 25 @ :45 MK

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

10 x (125 @ 2:00 K ; 25 @ :45 MK)

Tuesday, November 29 ( am )

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 / 6-8 ; e= FAP)

SP 1 : 12 x 50 @ 4:00 FAS

Wednesday, November 30 (pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

SP1 3 x 100 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP 2 2 x 150 @ 4:00 4 x 75 @ 3:00 8 x 50 @ 2:30

SP3 6 x 200 @ 10:00

Thursday, December 1 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

SP 1 12 x 50 @ 4:00 FAS

1 x 200 K recovery

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

1 x 800 @ 13:00 FS P 3,4,5,6 by 50 8 x 50 @ :60 SSK NO Board 2 x 400 @ 6:00 4,5,6,7 by 50 4 x 100 @ 2:00 SSK NB 4 x 200 @ 3:00 3,4,5,6 by 50 2 x 200 @ 3:00 K w/fins 8 x 100 @ 1:30 4,5,6,7 by 50 1 x 400 K for time

Friday, December 2 (am)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

1 x 500 @ 6:00 (6:30); 1 x 200 @ 2:40 IM ; 1 x 100 @ 1:20 FL, 50 FL-BK 1 x 500 @ 5:50 (6:20); 1 x 200 @ 2:50 IM ; 1 x 100 @ 1:30 BK, 50 BK-BR 1 x 500 @ 5:40 (6:10); 1 x 200 @ 3:00 IM ; 1 x 100 @ 1:30 BR, 50 BR-FS 1 x 500 @ 5:30 (6:00); 1 x 200 @ 3:10 IM ; 1 x 100 @ 1:20 FS, 50 CH

(pm)

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

__BR__ 2 x 4 x 50 @ 2:00 4 pullouts / race rest of dist 3 pullouts / “ 2 pullouts / “ 1 pullouts / “

Or

SP 1 30 x 25 @ RI :15/:20 100 RP

SP 2 16 x 50 @ RI :20 200 RP

SP 3 10 x 100 @ 2:0 500 RP

QUALITY KICK (2 times through)

1 x 200 K SS @ 4:00 1 x 100 @ 1:40 BK – TURNS 2 x 100 @ 2:00 SSK 1 x 100 @ 1:40 BK – TURNS 4 x 50 @ :60 SSK 1 x 100 @ 1:40 BK- TURNS

20 x 25 RS

10 min turns

Saturday, December 3

2 x 400 @ 6:00 TURNS

8 x 50 @ :50 (:55) K

16 x 25 (o: @ :35 RS ; e= @ 30 SC)

1 x 400 IM (SA: 25’s ; LA: 100’s)

HVO 6 x 25 @ :60 (o= FAS 3-4 6-8 ; e= FAP)

(3) 5 x [ 6 x 100 @ 1:30 CI, 1 x 400 @ 6:00 ]

Or

2x [ 8 x 50 @ :60 SS , 4 x 100 @ 2:00 SS , 1 x 400 @ 6:00 recovery ]

10 x (125 @ 2:00 K ; 25 @ :45 MK)