Friday, October 9

A:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 1:45
3 x [50 pull @ :45
100 pull @ 1:25
150 pull @ 2:05
200 pull @ 2:45]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
9x100 IM (1 kick @ 2:00, 1 drill @ 1:50, 1 swim @ 1:40)
200 cool down
*4300 Total*

B:
500 warm up
8x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) @ 2:15
3 x [50 pull @ :60
100 pull @ 1:50
150 pull @ 2:40]
2 x [50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups...extra :30 sec rest...repeat]
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2800 Total*

C:
400 warm up
6x75 kick (25 HARD w/board vertical in water [like a tombstone]/50 smooth kick) w/:30 rest
2 x [50 pull w/:20
100 pull w/:30
150 pull w/:30]
50 swim...climb out of pool...10 squats...dive into pool...
50 swim...climb out...10 jumping-jacks...dive in...
50 swim...climb out...10 lunge-jumps...dive in...
50 swim...climb out...10 push-ups
RELAYS!!! If you are solo...3x50 SPRINT w/ 2:00-3:00 min rest.
200 cool down
*2100 Total*

Wednesday, October 7

A:
500 choice warm up
8x50 kick/drill @ :60
12x25 @ :30 (2 easy/1 FAST)
3 x [ 3x100 free @ 1:15 or 1:20 (tight interval)
100 easy
3x100 free @ 1:55 FAST!!
100 easy ]
5x200 pull @ 2:50
200 cool down
*4800 Total*

B:
500 choice warm up
8x50 kick/drill @ 1:10
12x25 @ :40 (2 easy/1 FAST)
2 x [ 3x100 free @ 1:40 or 1:45 (tight interval)
100 easy
3x100 free @ 2:20 FAST!!
100 easy ]
5x150 pull @ 2:45
200 cool down
*3700 Total*

C:
400 choice warm up
6x50 kick/drill w/:30 rest
8x25 w/:20 rest (1 easy/1 FAST)
3x100 free w/:10 sec rest
100 easy
3x100 free FAST!! w/:60 sec rest
100 easy
5x100 pull w/:30 rest
100 cool down
*2300 Total*

Monday, October 5

A:
600 choice warm up
16x50 swim (4 @ :55, 4 @ :50, 4 @ :45, 4 @ :40)
12x75 pull (4 @ 1:15, 4 @ 1:05, 4 @ :55)
8x100 swim (4 @ 1:25, 4 @ 1:20)
100 easy
10x25 kick @ :30
6 x [ 100 kick @ 2:00
150 swim @ 2:00 ]
200 cool down
*5100 Total*

B:
500 choice warm up
16x50 swim (4 @ 1:05, 4 @ 1:00, 4 @ :55, 4 @ :50)
12x75 pull (4 @ 1:30, 4 @ 1:20, 4 @ 1:15)
8x100 swim (4 @ 1:55, 4 @ 1:50)
100 easy
12x25 kick @ :40
200 cool down
*3500 Total*

C:
300 swim
200 pull
100 kick
12x50 (4 w/:30 rest, 4 w/:20 rest, 4 w/:10 rest)
8x75 pull (4 w/:20 rest, 4 w/:10 rest)
4x100 swim w/:15 rest
8x25 kick @ :50 or :60
100 cool down
*2500 Total*