Wednesday, October 6

A:
500 warm up
8x75 @ 1:30 (kick/drill/swim by 25)
12x25 @ :30 (descend 1-3)
4x100 @ 1:20 (strong effort)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 1:15 (fast, make as many as possible)
100 easy
4x100 @ 2:00 (All FAST!!)
100 easy
8x75 @ 1:15 (50 pull/25 kick)
200 cool down
*4200 Total*

B:
500 warm up
8x75 @ 1:45 (kick/drill/swim by 25)
12x25 @ :40 (descend 1-3)
3x100 @ 1:50 (strong effort)
100 easy
3x100 @ 1:45 (fast, make as many as possible)
100 easy
3x100 @ 1:40 (fast, make as many as possible)
100 easy
3x100 @ 2:30 (All FAST!!)
100 easy
6x75 @ 1:30 (50 pull/25 kick)
100 cool down
*3500 Total*

C:
400 warm up
6x75 w/:30 sec rest (kick/drill/swim by 25)
12x25 w/:15 sec rest (descend 1-3)
3x100 swim
3x100 pull
3x100 swim w/fins
6x75 w/:30 sec rest (50 pull/25 kick)
100 cool down
*2500 Total*

Monday, October 4

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 recovery
10x25 kick @ :30
4 x [ 100 kick @ 2:00
150 swim @ 2:00 ]
200 cool down
*4600 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*