October 2024

Last Updated on November 15, 2024

Week 1

Workout for Monday and Tuesday

Mid-Distance Hold Pace.9.30-10.1.2024Download

Workout for Wednesday and Thursday

Mid-Distance Hold Pace.10.2-3.2024Download

Workout for Friday

Sprint Free.10.4.2024Download

Week 2

Workout for Monday and Tuesday

Free w:Murph.10.7-8.24Download

Workout for Wednesday and Thursday

Distance and Speed.10.9-10.24Download

Workout for Friday

Sprint Free.10.11.2024 Download

Week 3

Workout for Tuesday

Kick & Pull. 10.15.2024 Download

Workout for Wednesday and Thursday

Free:IM Pace.10:16-17:2024 – Google DocsDownload

Workout for Friday

Distance Best Average 10.18.2024Download

Week 4

Catch and Streamline 10.21.2024 Download

Workout for Monday

Terrible_Tuesday_10_22_2024Download

Workout for Tuesday

Distance Free:Choice_10_23-24_2024Download

Workout for Wednesday and Thursday

Distance Free Special 10:25:2024 Download

Workout for Friday

Monster Mash.10.28 & 31:2024Download

Week 5

Workout for Monday & Thursday

terrible_tuesday_10_29 &11_1_2024Download

Workout for Tuesday & Friday

Short Axis.10:30:2024Download

Workout for Wednesday

Mid-Distance Build 11.1.2024Download

Workout for Friday