Friday, October 2

A:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ :60, ez @ 1:15)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :55 kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim (odds: fly, evens: back)
FINS OFF
8x75 @ 1:20 (back/breast/free by 25)
5x100 @ 1:40 (50 w/stick, 50 w/out stick)
200 cool down
*4400 Total*

B:
400 swim
300 pull
200 kick
100 IM
2x [8x50 kick (1 fast, 1 ez, 2 fast, 1 ez, 3 fast...fast @ 1:10, ez @ 1:30)
200 easy swim w/ :30 rest]
FINS ON:
12x50 @ :60kick on back (odds: dolphin kick, evens: flutter kick)
12x25 @ :30 swim free
FINS OFF
6x75 @ 1:20 swim free
200 cool down
*3700 Total*

C:
300 swim
200 pull
100 kick
2x [5x50 kick (1 fast, 1 ez, 1 fast, 1 ez, 1 fast w/:20 rest)
100 swim easy)
4x75 w/:20 rest (3/5/7 breathing pattern by 25)
4x75 w/ :20 rest (drill/easy swim/fast swim by 25)
4x75 w/ :30 rest (all with stick or catch-up drill)
100 easy
*2300 Total*

Wednesday, September 30

A:
600 choice warm up
6x75 @ 1:30 (kick/drill/swim)
9x50 @ :60 (descend 1-3, 4-6, 7-9)
3 x [6x100 @ 2:00 BEST Average
300 easy pull]
400 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4800 Total*

B:
500 choice warm up
6x75 @ 1:40 (kick/drill/swim)
6x50 @ 1:10 (descend 1-3, 4-6, 7-9)
3 x [6x75 @ 2:00 BEST Average
250 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
200 cool down
*4000 Total*

C:
400 choice warm up
4x75 w/ :30 sec rest (kick/drill/swim)
3x50 w/:20 rest (descend 1-3, 4-6, 7-9)
3 x [6x50 @ 2:00 BEST Average
200 easy pull]
300 kick w/fins (50 dolphin kick on back/50 free kick)
100 cool down
*2800 Total*

Monday, September 28

A:
800 warm up (kick every 4th 50)
4x50 @ 1:05 (kick/drill by 25...IM order)
4x50 @ :55 (drill/swim by 25...IM order)
1x300 pull @ 4:30
2x300 pull @ 4:20
3x300 pull @ 4:10
9x100 swim (3 @ 1:30, 3 @ 1:25, 3 @ 1:20)
3x300 swim @ 4:10
200 cool down
*5000 Total*

B:
800 warm up (kick every 4th 50)
4x50 @ 1:15 (kick/drill by 25)
4x50 @ 1:05 (drill/swim by 25)
1x300 pull @ 5:40
2x300 pull @ 5:30
9x100 swim @ 1:45
2x300 swim @ 5:10
200 cool down
*3800 Total*

C:
600 warm up (kick every 4th 50)
3x50 w/:20 sec rest (kick/drill by 25)
3x50 w/:20 sec rest (drill/swim by 25)
7x100 pull w/:30 sec rest
3x300 swim w/:45 sec rest
100 cool down
*2600 Total*