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