October 29-November 4

October 29

Morning Practice - Long Course Meters
Main Kick Set - 1600 Kick
My fastest 200 was 2:25

Total Yardage - 3600 Meters

Dryland

Abs, Push-ups, Medicine Ball Throws, Jumps

Afternoon Practice - Long Course Meters
Main Endurance Free Set - 3000 Meters
for the whole set, I averaged under 1:10 pace.
IM set - 1300 Meters

Total Yardage - 6700 Meters
Techincal Focus - Using my body more to help with the arm pull

October 30

Morning Practice - Short Course Yards
Main Kick Set - 1400 Kick, of which 1000 yards was on a 1:20 sendoff
Power - 8 x 25 on the power racks

Total Yardage - 3900 Yards

Afternoon Practice - short course yards

Main Free Set - 3400 yards, holding everything under a minute pace
Free Pull - 1700 Yards

Total Yardage - 7100 yards

Weights - Main Lifts - 3 x 5 Power Cleans
4 x burn bench (i did 8 reps of 190 and 5 reps of 200)
3 x 10 front squats

October 31

Afternoon Practice - Long Course Meters

Main Quality Set - 24 x 100 on 1:45 hold fast average
I held an average of 1:04

Total Yardage - 6300 Meters

Dryland - Pull-ups, Row-ups, Jumps, Medicine Ball, and abs.

November 1

Morning Practice - Short Course Yards

Main Kick Set - 2400 Yards, of which 1350 yards were on 1:20 sendoff

Total Yardage - 4500 Yards

Afternoon Practice - Short Course Yards

Main Set - IM - 4000 yards

Total Yardage - 6800 yards

November 2

Morning Practice - Short Course Yards

Main Set - 4500 yards of IM, free and kick.
All doing drills, changing speed and good turns

Total Yardage 5000 yards

Afternoon Practice - Short Course Meters

Main Pull Set - 3 x (4 x 200) I averaged 2:20. Last round was with a snorkle.

Total Yardage - 3800 Meters

November 3

Morning Practice - Short Course Yards

Endurance Set - 2000 yards - holding minute pace and racing last 25

Speed Set - 8 x 125 (first 75 sprint swim, last 50 sprint kick)

Race Set - 10 x 50 race/no breath on second 25

Total Yardage - 7200 Yards

Lifting - Incline Bench, Leg extensions, Shoulder Press, Bicept, Tricept, Calves