Oct 24 Swim

Warmup
200 - anything
2 X 150 (50 kick, 50 pull, 50 free)

Main Set
4 X 200 (125 free, 30 sec. rest, 75 choice > butterfly, back, breast, dog paddle)
2 X 100 Back (25 back kick, 25 back, 25 back kick, 25 back)
5 X 50 free, with starts and turns

200 cool down

Oct 3 Workout

Warmup
100 free
2 X 50 back or breast
100 free

Main Set
4 X 75 kick-pull-swim)
4 X (125 free, 15-30 sec rest, 75 choice)
5 X 50 medium
5 X 50 all out!

Cool down
200 anything

Total: 2100