November 5-11

November 5

Morning Practice – Long Course Meters

Main Kick Set – 18 x 100 (last 6 on 1:30)

Speed Kicking – 6 x 50 fast, first 25 was underwater

Total Yardage – 4900 meters

Afternoon Practice – Long Course Meters

Main Endurance Free Set – 4100 Meters
I held 1:07 – 1:10 pace for the whole set.

IM/Drill Set – 1200 Meters

Total Yardage – 7200 Meters

Technical Focus – Kicking my pull underneath my body

Dryland – Pull-ups, Push-ups, Knee-ups, Jumps, Medicine Ball

November 6

Morning Practice – Short Course Yards

Main Kick Set – 2100 Yards, oh which 1400 was on 1:20 sendoff
I held 1:13-1:15 on all 1:20 sendoffs

Power Racks – 8 x 25 meters sprint

Total Yardage – 4600 Yards

Afternoon Practice – Short Course Yards

Main Free Set – 1800 of breath control
1800 of 100’s on 1:10 holding 57-58
Strong 50’s – 12 x 50 fast

Total Yardage – 7400 Yards

Weights – Power Cleans, Front Squats, Bench with stretch bands, Bench, Glute-Hams, Shoulders

November 7

Afternoon Practice – Long Course Meters

Endurance Free (short rest) – 4800 free, intervals ranged from 1:17 – 1:12
The set also included fast 50’s on a minute

Total Yardage – 7200 meters

Dryland – Pull-ups, Knee-ups, medicine ball, and jumps

November 8

Morning Practice °© Short Course Yards

1st Kick Set © 1500 on descending intervals (to 1:20 base)
2nd kick set © 5 x (50 on :40, then 50 (25 underwater/ 25 kick) on 1:00

Speed © 24 x 25 yard sprint with paddles

Total Yardage © 5100 yards

Afternoon Practice © Short Course Yards
1000 Pull
1000 IM/drill
1000 Fins

Total Yardage © 5000 yards

November 9 (Meet against The University of Washington)

Morning Practice – Short Course Yards
10 minute loosen swim
10 minute kick
10 minutes of drills

Afternoon Practice - Short Course Yards
The Ohio State Men’s Team beat the University of Washington.
I was able to swim during the diving breaks.

100 fly was 49.0
100 free was 45.1

November 10

Morning Practice – Short Course Yards

IM Set – 3300 yards

Pace Set – 30 x 50 (2 Fast, 1 Technique)
On the fast, I was holding 24’s and 25’s

Kick Set – 2000

Total Yardage – 8800 yards

Weights
Incline Bench (165 lbs for 9 reps), squat, DB jumps, glute-ham, bi/tri, shoulders