Friday, September 25

A:
600 choice warm up
12x50 @ :60 (4x: kick/swim, drill/swim, swim/build...reverse IM order)
5x200 pull @ 2:50 smooth
12x25 @ :40 (IM order...all STRONG!)
5x150 pull @ 2:05 smooth
12x25 @ :40 (from the middle of the pool...FAST turns...IM order)
5x100 pull @ 1:25 smooth
6x50 @ :60 IM switch (fly/back, breast/free)
200 cool down
*4500 Total*

B:
500 choice warm up
9x50 @ 1:10 (3x: kick/swim, drill/swim, swim/build)
4x200 pull @ 3:45 smooth
10x25 @ :45 (one easy, one STRONG!)
4x150 pull @ 3:00 smooth
8x25 @ :45 (from the middle of the pool...FAST turns)
4x100 pull @ 1:55 smooth
200 cool down
*3400 Total*

C:
400 choice warm up
9x50 w/:30 rest (3x: kick/swim, drill/swim, swim/build)
3x200 pull w/:30 rest (smooth)
8x25 w/:20 rest (one easy, one STRONG!)
3x150 pull w/:30 rest (smooth)
8x25 w/:20 rest (from the middle of the pool...FAST turns)
3x100 pull w/:30 rest
100 cool down
*2700 Total*

Wednesday, September 23

**I apologize for the delay in posting the last couple of workouts. My personal computer crashed last week and it is currently in HP Land being repaired. Also, please note that a new POLL has been posted...feel free to take a peek:)**

A:
800 warm up w/ fins (200 free, 200 IM drill, repeat)
8x75 @ 1:15 (swim/kick FAST/swim)
8x50 @ :60 (25 SPRINT/25 easy/kick hard on wall until :60)
8x25 @ :30 kick w/board (IM order)
6x75 pull @ 1:10
4x75 pull @ 1:05
2x75 pull @ 1:00
10x50 @ :55 (1 w/stick, 1 w/o stick)
8x50 @ :60 Swim Golf (lower stroke count & time 1-4, 5-8)
6x50 @ :60 w/band
4x50 @ 1:05 (1 w/ 4 breaths, 1 w/3 breaths, 1 w/2, 1 w/1 breath)
200 cool down
*4400 Total*

B:
600 warm up w/ fins (200 free, 200 IM drill, 200 free)
6x75 @ 1:45 (swim/kick FAST/swim)
6x50 @ 1:05 (25 SPRINT/25 easy/kick hard on wall until 1:05)
6x25 @ :60 kick w/board
6x75 pull @ 1:30
4x75 pull @ 1:25
2x75 pull @ 1:20
8x50 @ 1:05 (1 w/stick, 1 w/o stick)
6x50 @ 1:10 Swim Golf (lower stroke count & time 1-3, 4-6)
4x50 @ 1:15 w/band
200 cool down
*3500 Total*

C:
400 warm up w/ fins
6x75 w/:30 (swim/kick FAST/swim)
6x50: kick on wall for :15, sprint 25y, easy 25y, rest :20, repeat
6x25 w/:30 rest (kick freestyle w/board)
6x75 pull w/buoy only; w/:30
4x75 pull w/buoy and band; w/@:30
2x75 pull w/band only; w/:30 rest
6x50 w/:30 rest (1 w/stick, 1 w/out stick)
100 cool down
*2600 Total*

Monday, September 21

A:
500 choice warm up
6x150 (3 @ 2:30, 3 @ 2:20) (50 kick/100 swim)
6x125 @ 1:50 (3/5/7/5/3 breathing pattern)
6x100 pull @ 1:30
5x100 pull @ 1:25
4x100 pull @ 1:20
6x25 @ :30 easy drill
4x100 swim @ 1:30
3x100 swim @ 1:25
2x100 swim @ 1:20
200 cool down
*4900 Total*

B:
500 choice warm up
5x150 @ 3:00 (50 kick/100 swim)
4x125 @ 2:10 (3/5/7/5/3 breathing pattern)
5x100 pull @ 1:50
4x100 pull @ 1:45
3x100 pull @ 1:40
6x25 @ :40 easy drill
3x100 swim @ 1:50
2x100 swim @ 1:45
1x100 swim @ 1:40
100 cool down
*3600 Total*

C:
400 choice warm up
4x150 w/:30 rest (50 kick/100 swim)
6x75 w/:30 (3/5/7 breathing pattern)
3x100 pull w/:30
3x100 pull w/:20
3x100 pull w/:10
8x25 @ :50 easy drill
100 cool down
*2700 Total*