Arms 19/11/2012

W/U 15min steady swim

M/S -10 x 50m fs, counting strokes, try to use a few as possible, focusing on efficient swimming
          (10sec rest between reps)

        - 400m arms only (pull buoy)

        -10 x 50m Getting faster each rep, buildign up to a full sprint by rep 7

        - 400m arms only (pull buoy)

        - 400m legs only (100 dolphin, 100 back, 100 breast, 100fs)

W/D 15 min steady swim

400s 15/11/2012

W/U 400m swim any stroke

M/S 5 x 400m  - 400m freestyle
                         - 400m arms (Pull buoy)
                         - 400m IM
                         - 400m arms (pullbuiy)
                         -400m freestyle fast

W/D 400m easy swim
                                                                       Total 2800m

8/11/2012

W/U 300m swim mixed stroke

Drills - 200m  Catch up (25m Catch up 25m bs)
           200m  Crawl head above water (25m Head up, 25m fs)
           100m  Kick
           100m bs arms, fs legs

M/S - 4 x 400m ; 400m IM
                            400m fs
                            400m arms
                            400m IM

W/D - 300m swim any stroke getting gradually slower

                                                                           Total 2400m

Notes: Easy set focus on technique. High volume of IM. Butterfly 2 kicks for 1 stroke, use arms to push out of water.