November 22

2500 metres

200-150-100-50-50-100-150-200 free
5 x 100 on 2:00 as 25 fly 75 free
5 x 50 on 1:00 as 25 fly, 25 free
5 x (2 x 25 fly on :30), RI random
4 x (4 x 25 IM order on :40) RI random
100 whip kick

Dunk in hot tub!

November 21

3500 long course metres

1100 free
Four times:
4 x 50 on 1:00
2 x 100 on 2:00
200 free on 4:15

November 20

1800 metres

200-150-100-50-50-100-150-200 free
2 x (4 x 50 as fly/free, back/free, breast/free, free/free on 1:00), 1:00
4 x 50 fly on 2:00
4 x 50 free easy on random

November 17

1600 metres

1 mile sea swim

November 16

1950 metres

300 free
7 x 100 as 25 kick, 25 breath control, 25 hard, 25 easy on 2:00
5 x 100 strong on 1:50
4 x 100 as 25 fly 75 free on 2:10
2 x 25 fly on :45

November 15

1000 sea swim (substitute swimmer for Olympic tri run-up relay team)

November 14

54 minute sea swim -- we will approximate at 3K

November 12

2400 metres

300 free
6 x 150 on 3:00 as 25 kick, 50 pull, 75 swim
6 x 100 on 2:00 as 2 x 50 drill choice (rt arm fly, lt arm fly, 50 free pull)
7 x 75* 50 free, 25 fly on 1:40*
75 swim easy

*others did 25 hard, 25 medium, 25 no breather