| Day |
September Themes |
Workout Times |
| Monday |
Aerobic recovery and kicking |
5:20-6:25am
12:00-1:00pm
1:00-2:00pm
6:30-8:00pm |
| Tuesday |
8x, 10x, or 12x 100 swim @+0 (no gear) |
6:00-7:30am
12:00-1:15pm
6:30-8:00pm |
| Wednesday |
3rd + 10th: 5 x 50 for time @ approx. 4:00
17th + 24th: 6 x 50 for time @ approx. 3:00
|
5:20-6:25am
12:00-1:00pm
1:00-2:00pm
6:30-8:00pm |
| Thursday |
Aerobic pulling and drills and skills |
6:00-7:30am
12:00-1:15pm
6:30-8:00pm
|
| Friday |
10-15 minute threshold immediately followed by 20 x 15m sprint flutter kick |
5:20-6:25am
12:00-1:00pm
1:00-2:00pm
|
| Saturday |
Longer swims mixing free and strokes |
6:00-7:30am |
| Sunday |
Olympic distance progression:
7th: 1,500 swim for time
14th: 800 swim for time
21st: 400 swim for time
28th: 400 IM for time |
7:00-8:30am |
