November 2021

Last Updated on January 4, 2022

November 1-5 Print your daily workout – plan to share with your ‘lane pod’

(Monday, Wednesday, Thursday, Friday)

Focus-MidDistance-Free. Mon. Noon & Wed. am. 11.1.21Download
Focus-Chippers-Turns. Wed. Noon & Fri. am 11.3.2021Download
Focus-Maintain-Speed-and-Technique. Thurs. 11_4_21Download

Base Training (Jackie, Ajit, Jeremy, Henne, Demillion, Carla, Joanie and Bob)

Base-MidDistance-Free.11.1.21Download
Base-Mid-Dist-Kick-11.3.21Download

November 8-12: (Pool closed Thursday 11/11)

Print your daily workout – plan to share with your ‘lane pod’

(Monday, Wednesday, Friday)

Distance.- Monday, 11.8.2021Download
IM-Transitions.- Wednesday, 11.10.2021Download
Drills-Sprints-and-Endurance.- Friday, 11.12.21Download

Base Training (Jackie, Ajit, Jeremy, Henne, Demillion, Carla, Joanie, Judy and Bob)

Base-FreeBackBreast. Monday pm (Wed am) 11.8-10.21Download
Base-Aerobic-Free. Wed pm (Fri am) 11.10-12.21Download

November 15-19

Print your daily workout – plan to share with your ‘lane pod’

(Monday, Wednesday, Thursday, Friday)

Breathing-Pattern-Race- Monday, 11.15.21Download
Ladder-Sprints. Wednesday, 11.17.21Download
100s-Mod-Fast. Thursday & Friday, 11.18-19.21Download

Base Training (Jackie, Jeremy, Henne, Demillion, Carla, Joanie, Judy)

Base-Stretch-Lengthen- Monday & Friday,11.15 &19.21Download
Base-FreeBackBreast. Wednesday & Thursday, 11.17-18.21Download

November 22-24

Print your daily workout – plan to share with your ‘lane pod’

(Monday, Wednesday)

Broken-IM-and-Free.6182021-1Download
Descends-Speed.62521-1Download

Base Training (Jackie, Jeremy, Henne, Demillion, Carla, Joanie, Judy)

FreeBackBreast-67-820211Download
Distance-Swim-Trng.61121Download