Training

Monday

8 November

400m warm up:
150m free/50m back

200m – drill
8x200m:
1xfree 20″, 1X10 30″

100m – easy
4 x 25m
IM order, 15″ rest

200m cool down

Total: 2600m

Wednesday

10 November

600m warm up:
200m free/IM/free

Set x 4
4 x 75m
1set free – 10″ rest
1set nonfree – 10″ rest
1min rest between sets
100m – easy
200m – drill
8 x 25m – IM order 10″ rest

200m cool down

Total: 2500m

Thursday

11 November

600m warm up:
200m free/IM/free

Set x 4
4 x 75m
1set free – 10″ rest
1set nonfree – 10″ rest
1min rest between sets
100m – easy
200m – drill
8 x 25m – IM order 10″ rest

200m cool down

Total: 2500m

Friday

12 November

500m warm up:
100m free/100m back/50m breast x2

400m IM: 25m
right/left+50m kick

Set x 2
4 x 50m – free – 15″ rest
1 min rest between sets
100m – easy
10 x 100m
free@1:45
200m
75m free / 25m breast

Total: 2600m

Sunday

14 November

Workshop with Paul (TBC)

Focus on FREESTYLE technique

@11:00 in Amalienbad