Wednesday, October 13

A:
200 swim
200 kick
200 pull
200 swim
16x25 @ :30 (descend stroke count 1-4)
8x50 @ :55 (odds: DPS, evens: build to fast)
4 x [4x100 pull @ 1:20
4x50 swim @ :50 (descend times 1-4)
4x25 swim @ :40 (odds: easy float, evens: Dive Sprint!!)]
200 cool down
*4600 Total*

B:
200 swim
200 kick
200 pull
200 swim
16x25 @ :40 (descend stroke count 1-4)
8x50 @ 1:05 (odds: DPS, evens: build to fast)
3 x [3x100 pull @ 1:50
3x50 swim @ 1:00 (descend times 1-3)
4x25 swim @ :50 (odds: easy float, evens: Dive Sprint!!)]
200 cool down
*3400 Total*

C:
200 swim
200 kick
200 pull
200 swim
16x25 w/:15 sec rest (descend stroke count 1-4)
8x50 w/:20 sec rest (odds: DPS, evens: build to fast)
2 x [3x100 pull w/:20 sec rest
3x50 swim w/:20 (descend times 1-3)]
100 cool down
*2600 Total*

Monday, October 11

A:
500 swim
400 pull
300 kick
200 IM Drill
100 Tarzan drill
15x100 freestyle swim (5 @ 1:30, 5 @ 1:25, 5 @ 1:20)
50 easy
10x75 @ 1:15 (back/breast/free by 25)
10x75 @ 1:15 (3/5/7 breathing pattern by 25)
200 cool down
*4750 Total*

B:
500 swim
400 pull
300 kick
200 Drill
100 Tarzan drill
12x100 freestyle swim (4 @ 1:50, 4 @ 1:45, 4 @ 1:40)
50 easy
6x75 @ 1:45 (free/non-free/free by 25)
6x75 @ 1:40 (5/3/5 breathing pattern by 25)
100 cool down
*3700 Total*

C:
400 swim
300 pull
200 kick
100 Drill
50 Tarzan drill
9x100 freestyle swim (3 w/:30 sec rest, 3 w/:20, 3 w/:10)
50 easy
4x75 w/:20 sec rest (free/non-free/free by 25)
100 cool down
*2400 Total*