Friday, November 13

**Please take a second to vote for your workout level on the newest poll in the right column. Thanks for letting me know what you are doing in the pool:)!**

A:
600 warm up with fins
12x50 @ :60 (odds: fast free kick; evens: swim IM order)
8x25 @ :30 pull
3 x pull [100 @ 1:20
200 @ 2:40
300 @ 4:00]
50 easy
3 x swim [50 @ :40
100 @ 1:20
150 @ 2:00]
50 easy
3 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*4800 Total*

B:
600 warm up with fins
12x50 @ 1:10 (odds: fast free kick; evens: easy swim)
8x25 @ :30 pull
2 x pull [100 @ 1:45
200 @ 3:30
300 @ 5:15]
50 easy
2 x swim [50 @ :50
100 @ 1:40
150 @ 2:30]
50 easy
2 x swim (breathing every 5)
[25 @ :30
50 @ :60
75 @ 1:30]
200 cool down
*3800 Total*

C:
500 warm up with fins
10x50 w/:20 rest (odds: fast free kick; evens: easy swim)
8x25 @ :50 pull
3 x pull [50 w/:15
100 w/:20
150 w/:30]
50 easy
3 x swim [25 @ w/:10
50 @ w/:15
75 @ w/:20]
100 cool down
*2700 Total*

Wednesday, November 11

A:
500 warm up
10x50 kick/drill by 25 @ 1:05
20x25 @ :30 (descend 1-4, 5-8, etc)
main set:
4x 150 fast, 100 easy (all @ 2:00)
*:60 rest
4x 100 fast, 50 easy (all @ 1:20)
*:60 rest
4x 50 fast, 25 easy (all @ :40)
* :60 rest
5x200 pull smooth @ 3:00
200 cool down
*4600 Total*

B:
400 warm up
8x50 kick/drill by 25 @ 1:20
16x25 @ :35 (descend 1-4, 5-8, etc)
main set:
3x 150 fast, 100 easy (all @ 2:30)
*:60 rest
3x 100 fast, 50 easy (all @ 1:40)
*:60 rest
4x 50 fast, 25 easy (all @ :50)
* :60 rest
3x200 pull smooth @ 3:45
200 cool down
*3500 Total*

C:
400 warm up
8x50 kick/drill by 25 w/:20 rest
16x25 @ :45 (descend 1-4, 5-8, etc)
main set:
2x 150 fast, 100 easy (all w/:60 rest)
2x 100 fast, 50 easy (all w/:45 rest)
4x100 pull smooth w/:15 rest
100 cool down
*2500 Total*

Monday, November 9

A:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:00, 1 easy @ 1:10)
5x200 swim @ 2:50 (negative split at 100 wall)
5x200 pull @ 2:40 (negative split at 100 wall)
6x150 @ 2:15 (100 smooth, :5 rest, 50 fast)
8x25 @ :40 2x(3 breaths, 2 breaths, 1, 0...by 25)
200 cool down
*4800 Total

B:
900 warm up 3x(200 swim/50 kick/50 drill)
12x50 kick (1 fast @ 1:10, 1 easy @ 1:20)
4x200 swim @ 3:30 (negative split at 100 wall)
4x200 pull @ 3:30 (negative split at 100 wall)
8x25 @ :45 2x(4 breaths, 3 breaths, 2, 1...by 25)
200 cool down
*3500 Total

C:
600 warm up 2x(200 swim/50 kick/50 drill)
6x50 kick w/:15 rest (1 fast, 1 easy)
4x200 swim w/:30 (negative split at 100 wall)
4x200 pull w/:30 (negative split at 100 wall)
8x25 @ 1:00 2x(5 breaths, 4 breaths, 3, 2...by 25)
100 cool down
*2800 Total