1. Date Activity Commentary
Tuesday 11-1-11 6:30-8:00 •600 choice.
•2x300’s (kick/drill/swim
Total time: One and one by 100) on 5:00.
half hours. •4x75’s(free/stroke/free
by25) on 1:15.
Total distance swum: •12x25’s three of each on :
4,400 yards (2.67 miles). 30.
Main Set:
•8x100’s with a pull buoy
(25 skull/50 drill/25 swim)
two of each stroke on 1:45.
•200 free on 3:00.
•1x200 IM on 3:15.
•200 free on 3:00.
•2x200’s IM on 3:15.
•200 free on 3:00.
•3x200’s IM on 3:15.
•200 free on 3:00.
Wednesday 11-2-11 Warm-up:
7:00-8:00 •500 choice.
•3x200’s RLDS on 3:00.
Total time: One hour. •500 IM (75 drill/50 free).
•8x25’s (alt. free/choice) on
Total distance swum: :30.
3,400 yards (2.06 miles). Main Set:
•8x200’s kick SBSS with
short fins on 2:50.
Monday 11-7-11 7:00-8:30 Warm-up:
•600 free/back by 100.
Total time: One and one •3x200’s KRLS on 3:00.
half hours. •3x100’s on 1:30.
•12x25’s three of each on :
Total distance swum: 30.
4,800 yards (2.91 miles). Main Set:
•4x200’s pull on 2:50.
•1x100 on 1:30.
•4x100’s on 1:20.
•1x100 on 1:30.
•4x100’s on 1:20.
•1x100 on 1:30.
•4x100’s on 1:20.
•200 easy.
•6x50’s breath control (two
down/one back) on :50.
•200 fast.

2. Wednesday 11-9-11 Warm-up:
7:00-8:30 •600 choice.
•4x200’s RLDS on 3:00.
Total time: One and one •8x50’s free on :50.
half hours. •4x25’s one of each on :30.
Main Set:
Total distance swum: •6x200’s pull (with buoy,
5,500 yards (3.33 miles). paddles, and snorkel) on
2:45.
•1000 free descending by
200 (with paddles and
snorkel).
•12x100’s free with a
snorkel on 1:20.
•4x50’s free/back by 25
on :50.
Thursday 11-10-11 Warm-up:
6:30-8:30 •500 choice.
•4x200’s (100 kick/100
Total time: Two hours. swim) on 3:00.
•4x75’s (stroke/free/stroke
Total distance swum: in IM order) on 1:15.
5,100 yards (3.09 miles). •8x25’s choice on :30.
Main Set:
•800 alt. 100 drill/100 back.
•300 kick on 5:45.
•10x50’s drill.
•100 (75 free/25 stroke) on
1:25.
•100 (50 free/50 stroke) on
1:25.
•100 (25 free/75 stroke) on
1:25
•100 stroke.
•100 (75 free/25 stroke) on
1:25.
•100 (50 free/50 stroke) on
1:25.
•100 (25 free/75 stroke) on
1:25
•100 stroke.
•6x150’s (50 sprint/100
easy) on 2:30.
Monday 11-14-11 7:00-8:30 Warm-up:
•500 choice.
Total time: One and one •400 IM RLDS.

3. half hours. •300 (alt. 50 kick/50 swim).
•200 choice.
Total distance swum: •4x50’s (25 free/25 back)
5,150 yards (3.12 miles). on :50.
•8x25’s two of each on :30.
Main Set:
•6x200’s pull on 2:45.
•6x100’s pull on 1:25.
•6x50’s pull on :45.
•6x25’s pull on :30.
•3x200’s IM (stroke/free)
on 2:50.
•10x50’s kick on :55.
Tuesday 11-15-11 Warm-up:
6:30-8:30 •600 choice.
•2x300’s (free/drill/choice
Total time: Two hours. by 100) on 5:00.
•4x100’s Tiger Tumbles on
Total distance swum: 1:30.
4,700 yards (2.85 miles). •8x25’s two of each on :30.
Main Set:
•200 free on 2:45.
•12x25’s fly on :30.
•200 fly drill on 3:00.
•200 free on 2:45.
•12x25’s back on :30.
•200 back drill on 3:00.
•200 free on 2:45.
•12x25’s breast on :30.
•200 breast drill on 3:30.
•200 free on 2:45.
•12x25’s free on :30.
•200 free drill on 3:00.
•4x25’s (one of each) sprint
from a dive.
Wednesday 11-16-11 •Team warm-up.
6:00-9:30 •200 Medley Relay.
•500 Free Relay.
Total time: Three and one •400 Medley Relay.
half hours. •400 Free relay.
Total distance swum:
1,500 yards (0.91 miles).
Thursday 11-17-11 Warm-up:
6:30-7:30 •400 free.
•4x200’s RLDS on 3:00.

4. Total time: One hour. •4x100’s (50 kick/50 free)
on 1:30.
Total distance swum: •8x25’s two of each on :30.
2,350 yards (1.42 miles). Main Set:
•10x50’s (25 free drill/25
choice build) on :50.
•10 dolphin kicks off the
bottom.
•2x25’s sprint.
Monday 11-21-11 7:00-8:30 Warm-up:
•400 free.
Total time: One and one •3x300’s KDS on 5:00.
half hours. •4x100’s Tiger Tumbles on
1:30.
Total distance swum: •4x25’s one of each on :30.
4,100 yards (2.48 miles). Main set:
•500 pull.
•200 free (right/left by 25)
on 3:15.
•200 free (fists) on 3:15.
•200 free (catch-up) on
3:15.
•8x100’s free on 1:30.
•12x50’s Breath Control
(4/4, 4/3, 3/3, 3/2, 2/1) on :
50.
•100 easy.
Tuesday 11-22-11 Warm-up:
6:30-8:30 •1000 free.
•3x200’s KRLS on 3:00.
Total time: Two hours. •8x25’s choice on :30.
Main Set:
Total distance swum: •3x75’s free on
5,560 yards (3.42 miles). 1:15/1:10/1:05 with a 25 fly
sprint on :30 after it.
•3x75’s free on
1:15/1:10/1:05 with a 25
back sprint on :30 after it.
•3x75’s free on
1:15/1:10/1:05 with a 25
breast sprint on :30 after it.
•8x100’s kick on 1:45.
•3x200’s on 2:50.
•2x75’s (fly/back/breast)
fast.
•3x100’s on 1:25.

5. •2x50’s stroke fast.
•3x50’s on :45.
•2x25’s free fast.
•200 easy.
•8x75’s kick on 1:30.
Wednesday 11-23-11 Warm-up:
7:00-9:00 •500 free.
•2x300’s (alt. 50 free/50
Total time: Two hours. back) on 5:00.
•5x100’s IM reverse on
Total distance swum: 1:30.
7,100 yards (4.30 miles). •8x25’s choice on :30.
Main Set:
•2000 pull.
•5x100’s free on 1:25.
•100 free on 1:15.
•5x100’s free on 1:25.
•200 free on 2:30.
•5x100’s free on 1:25.
•300 free on 4:00.
•5x100’s free on 1:25.
•400 free on 5:20.
•100 free on 1:25.
•200 fast.
Monday 11-28-11 7:00-8:30 Warm-up:
•500 choice.
Total time: One and one •2x300’s IM RLD on 5:00.
half hours. •4x100’s SKDS on 1:30.
•8x25’s two of each on :30.
Total distance swum: Main Set:
4,300 yards (2.61 miles). •5x200’s pull on 2:45.
•300 kick.
•4x75’s (breathing every
three) on 1:10.
•4x100’s (right/left by 25)
on 1:25.
•300 kick.
•4x75’s (breaking every
five) on 1:10.
Wednesday 11-30-11 Warm-up:
7:00-8:30 •600 choice.
•3x200’s (alt. free/drill by
Total time: One and one 50) on 3:00.
half hours. •4x100’s Tiger Tumbles on
1:30.
Total distance swum: •8x25’s two of each on :30.

6. 5,100 yards (3.09 miles). Main Set:
•12x100’s (odds: eight kick
switch; evens: catch-up) on
1:25.
•300 pull on 4:30.
•3x200’s breathing every
three on 2:50.
•300 pull on 4:30.
•2x200’s breathing every
five on 2:40.
•300 pull on 4:30.
•200 free breathing every
seven on 2:30.