October 22-28

October 22

Morning Practice – Long Course
Main kick set – 3500 meters descending intervals throughout
8 x 50 fast kick
My fastest 50 kick was 35 seconds
Total Yardage – 4800 meters

Afternoon Practice – Long Course
Main Endurance Free set – 2700 meters, progress throughout
Middle 900 meters I was at 1:10 pace
Last 900 meters I was 1:06 – 1:08 pace

Total Yardage – 7500 meters

Dryland – Pull-ups, Row-ups, jumps on Leaper, Jumps with medicine ball, pushups, V-ups, abs.

October 23

Morning Practice – Short course yards
Main Kick Set – 2250 Yards
Half of the set was on 1:20 sendoff
Power – 8 x 25 swim on power racks (swimming with weight resistance)

Total Yardage – 3700 yards


Afternoon Practice – Short course yards
Main free set – 2800 yards (included 2 sets of 4 x 100 hold best average on 1:20)
On the 4 x 100 best average. I held a 54 average, with my fastest being 53

Total Yardage – 7100 yards


Weights - Bench 2 x 230 lbs (last set)
Squat 6 x 210 lbs (last set)

October 24

Dryland – 26 minute circuit (2 minutes on, 40 seconds to switch stations, 10 stations in total)
i.e. station #1 10 pull-ups, 10 leapers, 10 pushups, 10 knee-ups
station #2 10 row-ups, max pull-ups, abs
Station #3 2 x rope climbs


Afternoon Practice – Long Course
Main Set – IM/Free 3550 meters
All freestyle parts (1600 meters total) were on 1:15 sendoff, and I averaged under 1:10

Total Yardage – 6700 meters

Technical Focus – hold 6 beat kick with no pauses.

October 25

Morning Practice – Short Course Yards
Main Kick Set – 2000 yards (600 worth of 1:20 sendoff)
On the 1:20 sendoff, I was 1:14 or faster

Total Yardage – 4200 yards

Afternoon Practice – Short Course Yards
Main Set – 3600 Yard IM set
Pull / Paddle-swim 1500 yards

Total Yardage – 7500 Yards

Technical Focus – Have my should touch my cheek on each stroke (freestyle)
No up and down movement with my head (fly)

October 26

Morning Practice – Short Course Yards
3600 yards of kick/swim
Within that was 6 x 100 kick (3 on 1:20, 3 on 1:15)
6 x 25 Power Racks

Total Yardage – 4600 yards


Afternoon Practice – Short Course Meters
2800 meter pull/paddle swim set
1800 Free set, increasing speed throughout

Total Yardage – 6500 meters

Dryland – pushups, abs, jumps

October 27

Morning Practice - Short Course Meters
1st Free Set - 1200 meters working on long walls with decending intervals
2nd Free Set - 2200 meters working on changing speeds

Total Yardage - 6000 Meters

Lifting - 45 lbs Circuit

This is a cicuit where you hold a 45 pound plate for a variety of exercises. Each exercise has about 30 - 40 reps.