Friday, September 11

A:
FINS ON:
500 warm up
8 x [75 @ 1:10 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :50 (easy swim)]
FINS OFF!
100 easy swim
6x100 kick @ 2:00 w/board
12x50 @ :55 (drill/swim by 25; IM order)
4x300 @ 4:40 (descend 1-4!! 100 swim/100 kick/100 swim)
4x200 pull @ 2:50 (descend 1-4!!)
200 cool down
*5000 Total*

B:
FINS ON:
500 warm up
6 x [75 @ 1:20 (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 @ :60 (easy swim)]
FINS OFF!
100 easy swim
5x100 kick @ 2:30 w/board
8x50 @ :55 (drill/swim by 25)
3x300 w/:30 rest (descend 1-3!! 100 swim/100 kick/100 swim)
3x200 pull @ 3:30 (descend 1-3!!)
200 cool down
*3900 Total*

C:
FINS ON:
400 warm up
4 x [75 w/:30 rest (25 easy free, 25 dolphin kick underwater, 25 SPRINT freestyle)
50 w/:20 rest (easy swim)]
FINS OFF!
50 easy swim
4x100 kick w/:60 rest (use a kick board)
8x50 w/:30 rest (drill/swim by 25)
2x300 w/:60 rest (100 swim/100 kick/100 swim)
2x200 pull w/:45 rest
100 cool down
*2900 Total*

Wednesday, September 9

A:
500 warm up
8x75 @ 1:15 (kick/drill/swim by 25; IM order)
12x25 @ :30 (descend 1-3 fly, 4-6 back, 7-9 breast, 10-12 free)
100 IM easy
4 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
3 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
200 cool down
*4600 Total*

B:
500 warm up
6x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3, 4-6, 7-9, 10-12)
3 x [200 pull @ 3:30
150 swim @ 2:50
100 IM @ 2:00
50 FAST free @ 1:30]
2 x [150 pull @ 3:00
100 IM @ 2:00
50 FAST kick @ 2:00]
200 cool down
*3700 Total*

C:
400 warm up
4x75 w/:45 sec rest (kick/drill/swim by 25)
8x25 @ :45 (descend 1-4, 5-8)
2 x [200 pull @ 2:50
150 swim @ 2:10
100 IM @ 1:40
50 FAST free @ :60]
2 x [150 pull @ 2:10
100 IM @ 1:40
50 FAST kick @ 1:30]
100 cool down
*2600 Total*