Friday, October 16

A:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
12x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x150 pull @ 2:05
4x125 IM @ 2:15 (#1: 50 fly, #2: 50 back, etc)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*4800 Total*

B:
15 minute Snake Warm Up
(or...3 x 400...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
10x50 w/:20 rest (1 with stick, 1 w/out stick)
5x100 swim w/ :15 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
8x25 w/fins @ :60 (kick underwater w/ NO breath!)
6x100 pull @ 1:50
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
200 cool down
*3900 Total*

C:
15 minute Snake Warm Up
(or...3 x 300...1 swim, 1 kick/swim by 25, 1 drill/swim by 25)
8x50 w/:20 rest (1 with stick, 1 w/out stick)
4x100 swim w/ :20 rest (3/5/7/9 breathing pattern by 25)
400 kick w/fins (50 dolphin kick on back, 50 free kick)
6x25 w/fins @ :60 (kick underwater w/ NO breath!)
5 minutes Vertical Kicking (:30 sec hands down, :30 sec hands out of water)
100 cool down
*2600 Total*

Wednesday, October 14

A:
800 (kick every 4th 50)
12x50 @ :60 (3 kick HARD, 1 swim EZ)
12x25 @ :30 (IM order...2 drill, 1 swim)
4 x [100 @ 1:15 HARD
50 @ 1:15 recovery
150 @ 1:50 HARD
100 @ 1:50 recovery]
5 x [200 (broken) IM HARD:
(25 fly @ :30
50 fl/bk @ :60
50 bk/br @ :60
50 br/fr @ :60
25 free @ :30)
100 recovery free @ 2:00]
200 cool down
*5000 Total*

B:
800 (kick every 4th 50)
12x50 @ 1:10 (3 kick HARD, 1 swim EZ)
12x25 @ :35 (2 drill, 1 swim)
4 x [100 @ 1:45 HARD
50 @ 1:45 recovery
150 @ 2:30 HARD
100 @ 2:30 recovery]
6x100 pull @ 1:55 (smooth)
200 cool down
*4100 Total*

C:
600 (kick every 4th 50)
8x50 w/:30 rest (3 kick HARD, 1 swim EZ)
12x25 @ :50 (2 drill, 1 swim)
4 x [100 HARD w/ :15 rest
50 recovery w/ :45 rest]
5x100 pull (smooth) w/:30 rest
100 cool down
*2500 Total*

Monday, October 12

A:
500 warm up
300 kick smooth
5x100 kick strong @ 2:00
2x300 pull @ 4:15
5x100 pull @ 1:25
2x300 swim @ 4:15
5x100 swim @ 1:20
2x300 pull @ 4:15
5x100 pull @ 1:15
200 cool down
*4800 Total*

B:
500 warm up
200 kick smooth
4x100 kick strong @ 2:15
2x200 pull @ 3:30
4x100 pull @ 1:45
2x200 swim @ 3:30
4x100 swim @ 1:45
2x200 pull @ 3:30
4x100 pull @ 1:45
200 cool down
*3700 Total*

C:
400 warm up
200 kick smooth
4x75 kick strong w/:20 rest
2x200 pull w/:30 rest
4x75 pull w/:20 rest
2x200 swim w/:30 rest
4x75 swim w/:20
100 cool down
*2400 Total*