1-11-17 - 1.5km swim
  2x200 free, 200 kick, 200 easy breast, 100 fly/free w fins, 200m free w fins, 100 fly/free w fins, 200m kick w fins, 100m free
6-11-17 - no weights
  3 sets 10 reps - stationary lunges, squat jumps, bulgarian split squats, crab walking, step ups, single leg deadlift
7-11-17 - 1.7km swim
  2x200 free, 200 pull, 200 kick without fins, 200 breast, 200 kick w fins, 50 free/50 fly w fins, 100 free w fins, 50 free/50 fly w fins, 100 free w fins, 100 free
9-11-17 - 1.7km swim
  1km straight, 200 kick w fins, 200 breast, 200 kick, 100 free w fins
11-11-17 - 1.4km swim
  2x200 free, 200 kick w fins, 200 pull, 200 breast, 200 kick w fins, 50 fly/50 easy free w fins, 100 easy free w fins
15-11-17 - weights
  3 sets 5kg dumbbells 10 reps - bench presses, bent over rows, deadlifts, calf raises
17-11-17 - 2km swim
  500m free, 200 kick, 200 breast, 50 free/50 fly w fins, 200 free w fins, 400 kick w fins, 300 free w fins, 100 free
20-11-17 - 2km swim
  100 free, 200 kick, 200 breast, 50 fly/50 free w fins, 100 free w fins, 50 fly/50 free w fins, 100 free w fins, 50 fly/50 free w fins, 200 back w fins, 300 kick w fins, 50 fly/50 free w fins
30-11-17 - swim
  200 free, 100 kick/100 pull x 2, 200 breast, 200 free, 100 kick/100 pull x2, 50 fly/50 free w fins, 100 free w fins