3100 yds

Coach Rachael

400 standard
400 pull
16x25 IMO
4x125 (25 sprint, 100 medium)
4x75 pull
8x25 from a dive
2x150 (breathe 3, 5, 7)
2x200 Free
200 w/down

4000 yds

600 standard warm-up

3x300  1 & 3 ( 100 free, 100 IM or stroke, 100 Free)
            2  & 4  Free (75 ez, 25 no breath) Hypoxic set :)

6x100 Free (2 med, 1 fast, 2 med)
4x100 (2 med, 1 fast, 1 med)
3x100 (1 med, 1 fast, 1 med)
2x100 (1 med, 1 fast)
30 sec. break
1x100 from a dive fast

200 warm-down

3600 yds

Subbing on Monday

600 standard warm-up

3x4x50 1. paddle drill 2. normal but work on head position 3. super catch up  4. normal but work on rotation

300 pull breathing by 50 3, 5, 7, 3, 9, 3
4x150 (100 free, 50 choice faster with a good turn)

300 pull breathing by 50 3, 5, 3, 7, 3, 5
4x100 odds: IM evens: free

300 pull breathing by 50 9, 3, 3, 3, 3, 9
4x50 (25 choice, 25 free)

300 warm-down

Post Thanksgiving Workout

I am posting this several weeks after the fact and can't quite remember the whole thing. The main hard set was the following

Turducken is a Turkey stuffed with a duck stuffed with a chicken. So, the main set was a Turducken

4 x 350 @ :30-:40 rest interval

  1. 100 Free, 50 breast, 50 back, 50 breast, 100 free
  2. 100 breast, 50 back, 50 fly, 50 back, 100 breast
  3. 100 back, 50 fly drill, 50 free, 50 fly drill, 100 back
  4. 100 fly drill, 50 breast, 50 back, 50 breast, 100 fly drill

3000 yds

Monday night Masters Swim with Rachael

200 free, 200 choice, 200 pull w/up

50 swim fast
100 kick
300 IM
400 (2x200 pull breathing 7, 5, 3, 3)
500 swim
400 same as before
300 same
100 same
50 same

200 warm-down

4000 yds

400 free w/up

4x100 Free pace
4x75 (25 fly, 25 back, 25 breast)
4x50 kick (25 tombstone. In honor of Halloween, 25 normal)
4x25 No breathing

4x100 Free pace
3x150 (100 Free, 50 choice)
2x200 pull
1x300 IM

4x25 underwater
4x50 kick (25 snowplow, 25 normal)
4x75 choice
4x100 pace Free

Relays for fun!

At least a 100 warmdown

3000 yds

Rachael's workout

200 swim, 200 kick, 200 choice

3x300 1. (25 fast, 75 medium, repeat)  2. (50 fast, 50 medium, repeat) 3. (75 fast, 25 medium, repeat)
6x75 Rolling IM
3x200 (same pattern as the 300's)
6x50 odds: 25 fast, 25 easy  evens: DPS

100 warmdown