1. Date Activity Commentary
Tuesday 9-06-11 6:30-8:30 Swim Practice.
Warm-up:
Total time: Two hours. •600 Choice.
•8x100’s (odds were kick,
Total distance swum: right, left, swim by 25’s;
•5,750 Yards (3.48 miles). evens were IM drill) on
1:30
• 8x25’s with 6 dolphin
kicks off of each wall on :
30.
Main Set:
•5x200’s kick on 3:30
•8x100’s on 1:30 (odds
were free/stroke by 25;
evens were free/stroke by
50). Two of each stroke.
•2x75’s Butterfly drill on
1:15.
•2x100’s Butterfly swim on
1:35.
•200 Free on 2:50.
•2x75’s Backstroke drill on
1:15.
•4x100’s Backstroke swim
on 1:30.
•200 Free on 2:50.
•2x75’s Breaststroke drill
on 1:15.
•6x100’s Breaststroke swim
on 1:45.
•200 Free on 2:50.
•100 Stroke fast.
Wednesday 9-7-11 Dryland:
6:30-8:30 •3 laps around complex
(One mile)
Total time: Two hours. •3x8 pull-ups
•4x20 squat rows
Total distance swum: •4x20 rows
4,500 yards (2.72 miles). •230 tricep pullovers
•3x10 hand crossovers
Warm-up:
•500 free
•2x300’s (50 kick, 100 drill
twice through) on 4:45
•5x100’s (25 right arm, 25

2. left arm) on 1:30
•12x25’s (three of each
stroke) on :30.
Main Set:
•2x300’s with catch-up
stick on 5:00
•6x100’s pull on 1:30
•8x50’s on :40.
•200 (free/back by 50) on
3:00.
•6x100’s pull on 1:30.
•100 free fast.
•100 warm down.
Thursday 9-8-11 4:00-6:00 Dryland:
•100 crunches
Total time: Two hours. •1 minute of “gooses”
•10 medicine ball push-ups
Total distance swum: •1 minutes of split squats
5,400 yards (3.27 miles). •1 minute of medicine ball
planks.
•2x20 medicine ball tosses
against a wall.
•1 minute of “gooses”
•10 medicine ball push-ups
•1 minutes of split squats
•1 minute of medicine ball
planks.
•2x20 medicine ball tosses
against a wall.
Warm-up:
•400 choice
•4x200’s (evens were swim,
kick, drill, swim by 50’s;
odds were right/left IM
order) on 3:00.
•4x75’s (50 drill, 25 swim
one of each stroke) on1:15.
•12x25’s (odds were free,
evens were choice) on :30.
Main Set:
•12x100’s kick on your
back on 1:20.
•Six times through: 100 free
on 1:20; 200 stroke on 2:50;
100 free on 1:30.
Friday 9-09-11 6:30-8:30 Warm-up:

3. •600 choice.
Total time: Two hours. •3x200’s drill/free/choice/
by 200 on 3:15.
Total distance swum: •4x25’s one of each on :30.
3,300 yards (2.00 miles). Main Set:
•6x100’s pull on 1:30.
•4x50’s breathing every
three on :50.
•4x75’s kick on 1:25.
•4x50’s breathing every five
on :50.
•4x100’s IM sprint on 1:40.
•4x50’s breathing every
seven on :50.
•4x25’s sprint from a dive.
Monday 9-12-11 6:30-8:30 Dryland:
•One lap around complex.
Total time: Two hours. •4x20 squat splits
•4x20 chest passes
Total distance swum: •One lap around complex.
5,100 yards (3.09 miles). •3x100 crunches
•3x10 right/10left medicine
ball twists.
•2 laps of lunges around
pool with 10 push-ups in
each corner.
Warm-up:
•500 choice
•400 swim (100 drill/100
free)
•300 IM drill
•200 choice
•3x100’s (freestyle down,
backstroke back) on 1:30.
•4x25’s on :30.
Main Set:
•3x300’s pull on 4:40.
•8x100’s with catch up stick
on 1:30.
•4x75’s on 1:05.
•6x100’s (right arm down,
left arm back) on 1:30.
•4x75’s on 1:05.
•100 free fast.
•200 warm down.
Tuesday 9-13-11 6:30-8:30 Warm-up:

4. •1000 free.
Total Time: Two hours. •6x100’s (kick, right, left,
swim) 1:30.
Total distance swum: •8x25’s (two of each stroke)
5,300 yards (3.21 miles). on :30.
Main Set:
•2x400’s (100 free drill/100
stroke drill IM order) on
6:00.
•6x150’s (50 stroke/50 free/
50 stroke) on 2:20.
•8x75’s stroke kick on 1:15.
•Twice through: 4x75’s (50
stroke drill/25 free) on 1:20,
8x25’s (six dolphin kicks
off of each wall) on :30,
100 stroke fast.
Wednesday 9-14-11 Warm-up:
7:00-8:30 •300 choice.
•5x200’s (right, left, drill,
Total Time: One hour and swim by 50’s) on 3:00.
thirty minutes. •4x75’s (50 drill/ 25 choice)
on 1:15.
Total distance swum: •8x25’s (two of each) on :
4,600 yards (2.79 miles). 30.
Main Set:
•6x200’s pull on 2:50.
•100 free easy
•6x200’s best average.
•300 easy.
Thursday 9-15-11 6:30-8:30 Warm-up:
•500 free.
Total time: Two hours •4x200’s (kick/right/
left/swim by 50) on 3:00.
Total distance swum: •10x50’s (odds: free with
4,900 yards (2.97 miles). six dolphin kicks off wall;
evens: IM) on :50.
•12x25’s (three of each
stroke) on :30.
Main Set:
•800 (free/stroke drill IM
order)
•200 butterfly drill on 3:15.
•4x75’s free on 1:10.
•4x50’s butterfly on :45.
•200 backstroke drill on

5. 3:15.
•12x25’s (right/left/catch-
up/build) on :30.
•12x25’s skulling on :30.
•12x25’s (odds:
breaststroke kick; evens:
butterfly kick) on :30.
•4x25’s underwaters.
Friday 9-23-11 3:00-5:00 Warm-up:
•600 choice.
Total time: Two hours. •12x50’s with two flips
on :50.
Total distance swum: •400 pull.
4,050 yards (2.45 miles) •8x50’s free/breast by 25’s
on :50.
Main Set:
•50 free on :40.
•2x25’s fly with one breath
on :40.
•100 free on 1:20.
•2x25’s fly with two breaths
on :40.
•150 free on 2:00.
•2x25’s fly with three
breaths on :40.
•200 free on 2:40.
•2x25’s fly with four
breaths on :40.
•50 easy.
•400 kick.
•Eight times:
•50 sprint on :50.
•25 easy on :40.
•2x50’s sprint.
•200 warm down
Saturday 9-24-11 Warm-up:
9:00-11:00 •500 choice.
•200 kick.
Total time: Two hours. •200 pull.
Main set:
Total distance swum: •4x100’s drill on 1:30.
3,750 yards (2.27 miles). •150 drill on 2:15.
•3x100’s on 1:20.
•150 on 2:10.
•2x100’s on 1:10.
•150 on 2:05.

6. •50 easy.
•500 kick with fins.
•200 stroke/free by 25.
•15 squats/10 sit-ups.
•100 stroke/free by 25.
•10 squats/10 sit-ups.
•50 stroke/free by 25.
•5 squats/10 sit-ups.
•50 easy on 1:30.
•200 IM.
•15 lunges/10 throwdowns.
•100 IM.
•10 lunges/10 throwdowns.
•50 IM.
•5 lunges/10 throwdowns.
•100 easy.
•100 warmdown.
Monday 9-26-11 6:30-8:30 Dryland:
•50 chest passes with
Total time: Two hours. medicine ball.
•Three times: 4 line sprints
Total distance swum: and 8 burpee’s.
5,100 yards (3.09 miles). •100 chest presses.
•4xfly pulls for 1:30.
Warmup:
•500 choice.
•4x200’s (kick/right/left/
swim by 50) on 3:00.
•3x100’s (free/back by 25)
on 1:30.
•8x25’s (odds: free/evens:
choice) on :30.
Main Set:
•300 (right/left by 25) on
4:30.
•8x50’s free on :45.
•3x100’s on 1:25 (last one
is fast).
•300 fingertip drag on 4:30.
•8x50’s free on :45.
•3x100’s on 1:25 (last one
is fast)
•2x300’s catch-up on 4:30.
•8x50’s free on :45.
•3x100’s on 1:25 (last is
fast)

7. Tuesday 9-27-11 6:30-8:30 Warm-up:
•500 choice.
Total time: Two hours. •2x300’s kick/drill/swim by
100 on 5:00.
Total distance swum: •8x50’s on :50.
4,425 yards (2.68 miles). •12x25’s three of each
stroke on :30.
Main Set:
•4x150’s (50 stroke/100
free) on 2:15.
•300 IM (right/left/drill) on
4:45.
•8x50’s fly kick on :55.
•8x100’s (25 underwater/50
free/25 stroke) on 1:45.
•8x50’s free/back from a
dive.
•5x25’s warm-down on :30.
Wednesday 9-28-11 7-8:30 Warm-up:
•500 choice.
Total time: One and a half •4x200’s (right/left/drill/
hours. swim by 50) on 3:00.
•8x25’s two of each stroke
Total distance swum: on :30.
3,600 yards (2.18 miles). Main Set:
•4x300’s free on 4:15.
•2x500’s kick with short
fins on 6:30.
•100 easy.
•500 fast.
•4x50’s warm down on :50.
Thursday 9-29-11 6:30-8:30 Warm-up:
•400 choice.
Total time: Two hours. •8x100’s (swim/kick/drill/
swim by 25) on 1:30.
Total distance swum: •12x25’s three of each
4,100 yards (2.48 miles) stroke on :30.
Main Set:
•3x100’s backstroke drill
(two right/two left) on 1:40.
•3x100’s (50 backstroke/50
free) on 1:30.
•3x100’s backstroke drill
(25 right/25 left) on 1:40.
•3x100’s (50 backstroke/50
free) on 1:30.

8. •Twice through:
•200 free on 3:00.
•2x100’s drill on 1:40.
•4x50’s stroke on :50.
•7x25’s fast.
Friday 9-30-11 7-8:15 Warm-up:
•8x50’s IM on :50.
Total time: One hour and •8x25’s free with six
fifteen minutes. dolphin kicks off of each
wall on :30.
Total distance swum: Main Set:
2,400 yards (1.45 miles) •600 kick (side/back/side/
stomach by 25).
•6x75’s with a snorkel on
1:15.
•4x25’s fly with a snorkel
on :30.
•6x75’s with a snorkel on
1:15.
•4x25’s fly with a snorkel
on :30.
•200 free/back by 25.
•4x25’s from a dive.
•2x100 crunches.