1. Date Activity Commentary
Saturday 10-01-11 •1600 warm-up.
12:00-5:00 •2x25’s from a dive.
•Race: 200 Free
Total time: Five hours. (Time: 2:12.62).
•200 warm down.
Total distance swum: •Race: 100 IM
3,150 yards (1.91 miles). (Time 1:13.16).
•200 warm down.
•Race: 50 Fly
(Time: 32.47).
•200 warm down.
•Race: 100 Back
(Time: 1:11.08).
•200 warm down.
•Race: 50 Free
(Time:27.45).
•200 warm down.
Sunday 10-02-11 •1600 warm-up.
12:00-5:00 •Race: 200 Back
(Time: 2:29.77).
Total time: Five hours. •200 warm down.
•Race: 100 Free
Total distance swum: (Time: 59.94).
3,550 yards (2.15 miles). •200 warm down.
•Race: 50 Back
(Time: 31.87)
•200 warm down.
•Race: 100 Fly
(Time: 1:14.28)
•200 warm down.
•Race: 500 Free
(Time: 5:58.19)
•200 warmdown.
Monday 10-03-11 7:00-8:30 Warm-up:
•500 choice.
Total time: One and one •200 kick.
half hours. •6x100’s (right/left/drill/
swim by 25) on 1:30.
Total distance swum: •8x25’s two of each on :30.
4,700 yards (2.85 miles). Main Set:
•8x200’s pull on 2:50.
•6x100’s with a catch-up
stick on 1:30.
•2x300’s on 4:15.
•2x50’s on 1:00.

2. •3x100’s free (last one is
fast) on 1:25.
Tuesday 10-04-11 Warm-up:
6:30-8:30 •600 free.
•3x200’s (kick/right/left/
Total time: Two hours. swim by 50) on 3:00.
•5x100’s Tiger Turns on
Total distance swum: 1:30.
5,900 yards (3.58 miles). •4x25’s choice.
Main Set:
•500 kick with short fins.
•300 fly drill (3-3-3) on
4:45.
•2x100’s on 1:30.
•200 back drill (8-kick
switch) on 3:00.
•2x100’s on 1:30.
•100 breaststroke drill (3
up/3 down) on 1:45.
•2x100’s on 1:30.
•16x50’s on 1:00 (every
fourth one is fast in IM
order).
•100 free on 1:45.
•12x50’s on 1:00 (every
third one is fast in IM order)
•100 free on 1:45.
•8x50’s on 1:00 (every
other one is fast in IM
order).
•100 free on 1:45.
•4x50’s on 1:00 (every one
is fast in IM order).
•100 free on 1:45.
Wednesday 10-05-11 Dryland:
6:30-8:30 •Three times through:
•50 tricep pullovers.
Total time: Two hours. •20 cone hops.
•lap of lunges around the
Total distance swum: pool.
5,000 yards (3.03 miles) •8 pull-ups.
•One minute of jump
roping.
•20 pushups.
•10 hand crossovers.
Warm-up:

3. •800 free/drill by 100.
•2x300’s IM
kick/drill/swim on 4:45.
•6x50’s with six dolphin
kicks off of each wall.
•4x25’s one of each stroke.
Main Set:
•200 free on 3:00.
•100 free on 1:20.
•100 free on 1:30.
•200 free on 3:00.
•200 free on 2:50.
•100 free on 1:30.
•200 free on 3:00.
•300 free on 4:30.
•100 free on 1:30.
•200 free on 3:00.
•400 free on 6:00.
•100 free on 1:30.
•200 free on 3:00.
•500 free on 7:10.
•100 free on 1:30.
•200 free sprint.
Thursday 10-06-11 Warm-up:
6:30-8:30 •400 choice.
•400 kick/swim by 100.
Total time: Two hours. •400 free/back by 100.
•4x100’s IM on 1:30.
Total distance swum: •8x25’s choice on :30.
5,400 yards (3.27 miles). Main Set:
•6x200’s backstroke pull on
3:30.
•4x100’s backstroke kick on
1:50.
•6x50’s free on :50.
•300 backstroke (50 back/
25 spin drill) on 5:00.
•100 free on 1:30.
•100 free/back by 25 on
1:30.
•100 free/back by 50 on
1:30.
•100 back on 1:30.
•100 free on 1:30.
•100 free/back by 25 on
1:30.

4. •100 free/back by 50 on
1:30.
•100 back on 1:30.
•100 free on 1:30.
•100 free/back by 25 on
1:30.
•100 free/back by 50 on
1:30.
•100 back on 1:30.
•100 free on 1:30.
•100 free/back by 25 on
1:30.
•100 free/back by 50 on
1:30.
•100 back on 1:30.
•8x25’s easy on :30.
Saturday 10-08-11 Warm-up:
7:00-9:00 •600 (alt. free/back by 50).
•3x200’s KRLS on 3:00.
Total time: Two hours. •12x25’s three of each
stroke on :30.
Total distance swum: Main Set:
5,600 yards (3.39 miles). •1,000 kick.
•200 stroke drill on 3:15.
•3x100’s stroke on 1:40.
•8x25’s drill on :30.
•200 stroke drill on 3:15.
•3x100’s stroke on 1:40.
•8x25’s drill on :30.
•200 stroke drill on 3:15.
•3x100’s stroke on 1:40.
•8x25’s drill on :30.
•5x50’s free on :50.
•5x50’s choice on :50.
•5x50’s free on :50.
•5x50’s choice on :50.
Monday 10-10-11 7-8:00 Warm-up:
•600 choice.
Total time: One and one •3x200’s (50 kick/100 free/
half hours. 50 drill) on 3:00.
•4x75’s (right/left/drill by
Total distance swum: 25) on 1:15.
4,500 yards (2.73 miles). •12x25’s three of each on :
30.
Main Set:
•8x100’s pull on 1:30.

5. •16x50’s pull on :45.
•200 free with catch up
stick on 3:00.
•4x75’s free on 1:00.
•200 eight kick switch.
•4x75’s free on 1:00.
•100 easy.
Tuesday 10-11-11 Warm-up:
6:30-8:30 •600 choice.
•2x300’s (right/left/drill by
Total time: 25) IM on 3:00.
•4x100’s kick (right/left by
Total distance: 25) on 1:40.
6,000 yard (3.64 miles). •8x25’s free on :30.
Main Set:
•4x100’s free on 1:25.
•100 IM on 1:25.
•3x100’s free on 1:25.
•200 IM on 2:50.
•2x100’s free on 1:25.
•300 IM on 4:15.
•100 free on 1:25.
•400 IM on 5:40.
•100 easy.
•6x50’s (kick/free by 25) on
:50.
•4x100’s (right/left by 25)
on 1:30.
•8x25’s free on :20.
•6x50’s (kick/free by 25) on
:50.
•4x100’s (right/left by 25)
on 1:30.
•8x25’s free on :20.
•100 fast.
•200 free warm-down.
Wednesday 10-12-11 Warm-up:
7:00-8:30 •600 choice.
•300 free/choice by 100.
Total time: One and one •8x75’s (evens: right/left/
half hours. swim by 25; odds: 50 drill/
25 swim) on 1:15.
Total distance swum: •8x25’s two of each on :30.
5,100 yards (3.09 miles). Main Set:
•1,000 (easy/fast by 100).
•3x100’s on 1:30.

6. •2x100’s on 1:15.
•3x100’s on 1:30.
•2x100’s on 1:10.
•3x100’s on 1:30.
•2x100’s on 1:15.
•3x100’s on 1:30.
•2x100’s on 1:10.
•200 easy.
•4x50’s easy on :50.
Thursday 10-13-11 Warm-up:
6:30-8:30 •500 choice.
•2x300’s (free/drill/free by
Total time: Two hours. 100) on 5:00.
•6x100’s Tiger Tumbles on
Total distance swum: 1:30.
5,200 yards (3.15 miles). •4x25’s one of each on :30.
Main Set:
•800 (200 free/200 drill).
•4x50’s free on :50.
•50 stroke on :50.
•3x50’s free on :50.
•2x50’s stroke on :50.
•2x50’s free on :50.
•3x50’s stroke on :50.
•50 free on :50.
•4x50’s stroke on :50.
•800 kick.
•2x300’s (50 free/50 drill
IM order) on 5:00.
•8x75’s (evens: free/stroke/
free; odds: stroke/free/
stroke) on 1:15.
•200 easy.
Monday 10-17-11 7:00-8:30 Warm-up:
•600 choice.
Total time: One and one •300 free.
half hours. •100 kick.
•6x100’s (kick/right/left/
Total distance swum: swim by 25’s) 1:30.
4,500 yards (2.73 miles). •8x25’s two of each on :30.
Main Set:
•8x75’s (right/left/drill by
25) on 1:10.
•8x75’s pull on 1:10.
•8x75’s (odds: breath every
three; evens: breath every

7. seven) on 1:10.
•4x100’s free kick with
short fins on 1:25.
•4x100’s kick (right side
down/ left side back) on
1:25.
•4x25’s fast with a flip.
Tuesday 10-18-11 Warm-up:
6:30-8:30. •400 choice.
•2x300’s (kick/drill/swim
Total time: Two hours. by 100) on 4:30.
•6x100’s Tiger Tumbles on
Total distance swum: 1:30.
4,800 yards (2.91 miles). •8x25’s choice.
Main Set:
•1,000 (alt. free/stroke drill
by 100).
•4x75’s stroke drill on 1:15.
•4x100’s (alt. free/stroke)
on 1:30.
•4x75’s stroke drill 1:15.
•4x50’s (alt. free/stroke)
on :50.
•4x200’s (75 easy/25 fast).
Wednesday 10-19-11 Warm-up:
7:00-8:30. •500 choice.
•400 IM (right/left/drill/
Total time: swim by 25).
•300 (alt. 50 free/50 back).
Total distance swum: •200 choice.
3,175 yards (1.92 miles). •6x50’s with six dolphin
kicks off the wall on :50.
•4x25’s one of each on :30.
Main Set:
•3x200’s free drill on 3:00.
•8x50’s kick (right/left by
25) on 1:00.
•8x25’s (12 yard sprint)
on :30.
•5x25’s with a fast flip.
•2x25’s fast from a dive.
Thursday 10-20-11 Warm-up:
6:30-7:30. •400 choice.
•3x200’s SKPS on 3:00.
Total time: One hour. •8x25’s (odds: free; evens:
choice from a dive).

8. Total distance swum: Main Set:
2,400 yards (1.45 miles) •8x100’s free on 1:30.
•4x50’s (200 race pace).
•200 easy.
Sunday 10-23-11 •1600 warm-up.
12:00-4:30 •2x25’s from a dive.
•Race: 200 Free
Total time: Four and one (Time: 2:11.42).
half hours. •200 warmdown.
•Race: 100 Fly
Total distance swum: (Time: 1:13.25).
2,900 yards (1.76 miles). •200 warmdown.
•Race: 100 Back
(Time: 1:09.98).
•200 warmdown.
•Race: 50 Breast
(Time: 38.27)
•200 warmdown.
Monday 10-24-11 6:30-7:30 Dry-land:
•100 crunches.
Total time: One hour. •50 tricep kickbacks.
•50 fly pulls.
Total distance swum: •100 crunches.
1,800 yards (1.09 miles). •50 tricep kickbacks.
•50 fly pulls.
•5x20 pushups.
Warm-up:
•500 choice.
•4x200’s (right/left/drill/
swim by 50) on 3:00.
•4x100’s (alt. free/back by
25) 1:30.
•4x25’s one of each on :30.
Tuesday 10-25-11 Warm-up:
6:30-8:30 •500 choice.
•100 kick.
Total hours: Two hours. •8x50’s kick on 1:00.
•4x100’s Tiger Tumbles on
Total distance swum: 1:30.
4,800 yards (2.91 miles) •4x25’s choice on :30.
Main Set:
•3x100’s on 1:25.
•4x75’s drill on 1:15.
•200 (alt. 25 underwater/25
free) on 3:15.
•3x100’s on 1:25.

9. •4x75’s drill on 1:15.
•200 (alt. 25 underwater/25
free) on 3:15.
•3x100’s on 1:25.
•4x75’s drill on 1:15.
•200 (alt. 25 underwater/25
free) on 3:15.
•125 easy.
•100 fly sprint.
•150 easy.
•100 back sprint.
•100 easy.
•100 breast sprint.
•50 easy.
•100 free sprint.
•75 warm-down.
Wednesday 10-26-11 Warm-up:
7:00-8:30 •400 choice.
•3x200’s (50 drill/100 free/
Total time: One and one 50 swim) on 3:15.
half hours. •3x100’s reverse IM on
1:30.
Total distance swum: •8x25’s free on :30.
5,300 yards (3.21 miles). Main Set:
•6x200’s pull on 2:50.
•2x50’s free on :50.
•4x100’s free on 1:25.
•2x50’s free on :50.
•3x200’s free on 2:45.
•2x50’s free on :50.
•2x300’s free on 4:20.
•2x50’s free on :50.
•1x400 free sprint.
•200 warmdown.
Thursday 10-27-11 Warm-up:
6:30-8:30 •500 choice.
•8x100’s (evens: SKPS;
Total time: Two hours. odds: free/choice by 25) on
1:30.
Total distance swum: •8x50’s free with six
5,500 yards (3.33 miles). dolphin kicks off each wall
on :50.
•4x25’s one of each on :30.
Main Set:
•8x75’s kick (odds:
moderate; evens: fast for

10. time) on 1:15.
•6x200’s (100 drill/100
free) with short fins on 2:50
•12x75’s (one free/two
stroke) on 1:10.
•10x50’s drill with short
fins on :55.
•100 free easy.
•100 fast for time.
Friday 10-28-11 7:00-7:30 Warm-up:
•400 choice.
Total time: Thirty minutes. •2x300’s IM (R/L/D) on
5:00.
Total distance swum: •5x100’s Tiger Tumbles on
1,700 yards (1.03 miles). 1:30.
•8x25’s two of each on :30.