Warm up:

• 500 freestyle
• 4 x (100 pull buoy & 100 flutter kicks)

Drill:

• 4 x 100 flip drill; swim in medium speed and accelerate in the last 5 to 7 meters before doing the flip

Main set:

• 4 x 50 sprints
• 4 x (100 followed by 200 in each set); accelerate progressively and swim the last 25 meters in full speed

Warm down:

• 1 x 300
• 1 x 100 flutter kicks

Total distance (in meters):  3,500

October and November will be the hardest two months in training before the final meet of the year in December. Guinea Pig is currently training with Bearcat Masters Swim, based in New York City. He is swimming competitively (besides competing in triathlons) for the first time.