Friday, October 23

A:
4x200 choice w/:20 sec rest
8x50 kick @ 1:05 (descend 1-4, 5-8)
6x50 drill @ :55 (make the drills count!)
4x50 swim @ :50 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:30, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :30
4x150 @ 2:20 (free/non-free/free by 50)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST @ 1:40; ez @ 2:00)
200 cool down
*4600 Total*

B:
4x200 choice w/:20 sec rest
8x50 kick @ 1:15 (descend 1-4, 5-8)
6x50 drill @ 1:05 (make the drills count!)
4x50 swim @ :60 (descend 1-4)
5x200 Broken: (100 pull smooth @ 1:45, 50 swim strong @ 1:00, 2x25 SPRINT @ :30)
6x25 easy drill @ :40
4x150 @ 2:40 (free/non-free/free by 50)
200 cool down
*3600 Total*

C:
4x200 choice w/:20 sec rest
6x50 kick w/ :15 rest (descend 1-3, 4-6)
6x50 drill w/ :15 rest (make the drills count!)
6x50 swim w/ :15 rest (descend 1-3, 4-6)
9x100 swim (1 FAST, 1 ez, 2 FAST, 1 ez, 3 FAST, 1 ez...FAST w/:10 rest; ez w/:45 rest)
100 cool down
*2700 Total*

Wednesday, October 21

A:
400 swim
300 pull
200 kick
100 IM drill
12x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next :60)
10x75 (odds: fly/back/breast @ 1:20; evens: free @ 1:00)
10 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
5 x [50 FAST @ :40
50 easy@ 1:00
100 FAST @ 1:20
100 easy @ 2:00]
200 cool down
*4500 Total*

B:
400 swim
300 pull
200 kick
100 drill
10x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next 1:10)
8x75 swim free @ 1:20
8 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
3 x [50 FAST @ :45
50 easy@ 1:10
100 FAST @ 1:30
100 easy @ 2:20]
200 cool down
*3600 Total*

C:
400 swim
300 pull
200 kick
100 drill
8x50 as: 25 FAST, 25 easy, :15 sec of hard kicking on wall)
6x75 pull free w/:20-:30 rest
5 min kick w/ board (:15 FAST, :30 easy, :30 FAST, :45 easy)
4 x [50 FAST w/:10
50 easy w/:30]
100 cool down
*2700 Total*

Monday, October 19

A:
1000 choice warm up
20x50 swim (5 @ :55, 5@:50, 5@:45, 5@:40)
10x100 pull (4 strong @ 1:20, 1 easy @ 1:40)
5x200 IM @ 3:30 (1 kick/swim, 1 drill/swim, 3 swim)
500 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4700 Total*

B:
1000 choice warm up
20x50 swim (5 @ 1:05, 5@ :60, 5@ :55, 5@ :50)
10x100 pull (4 strong @ 1:45, 1 easy @ 2:15)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
400 Free Swim For Time (find someone to record your 100 splits)
200 cool down
*4000 Total*

C:
800 choice warm up
12x50 swim (4 w/:20 rest, 4 w/:15 rest, 4 w/:10 rest)
6x100 pull (2 strong w/:15 rest, 1 easy w/:60 rest)
2x200 w/ :30 rest (1 kick/swim, 1 drill/swim by 25)
200 Free Swim For Time (find someone to record your 100 splits)
100 cool down
*2700 Total*