Friday, October 22

A:
600 warm up w/fins (100 swim/50kick)
6x100 swim (odds: free @ 1:30, evens: IM @ 1:40)
8x50 choice kick @ :60
6x100 swim (odds: free @ 1:25, evens: IM @ 1:35)
8x50 @ :50 (25 Tarzan drill/25 swim)
6x100 swim (odds: free @ 1:20, evens: IM @ 1:30)
8x50 pull @ :45 (breath every 5)
6x100 pull @ 1:20
200 cool down
*4400 Total*

B:
600 warm up w/fins (100 swim/50kick)
5x100 swim (freestyle @ 1:50)
6x50 choice kick @ 1:20
5x100 swim (freestyle @ 1:45)
6x50 @ :60 (25 Tarzan drill/25 swim)
5x100 swim (freestyle @ 1:40)
6x50 pull @ :55 (breath every 5)
4x100 pull @ 1:50
100 cool down
*3500 Total*

C:
600 warm up w/fins (100 swim/50kick)
6x75 swim w/:20-:30 sec rest
4x50 choice kick w/:30 sec rest
6x75 pull w/:20-:30 sec rest
4x50 w/:20sec rest (25 Tarzan drill/25 swim)
6x75 swim w/:20-:30 sec rest
100 cool down
*2400 Total*

Wednesday, October 20

A:
500 warm up
20x25 @ :30 (descend stroke count 1-4)
6x150 pull @ 2:05
6 x [100 swim/build @ 1:20
50 FAST kick @ 1:20]
12x25 @ :30 (drill, IM order)
8x125 @ 2:05 (free/fly/back/breast/free by 25)
200 cool down
*4300 Total*

B:
500 warm up
16x25 @ :30 (descend stroke count 1-4)
6x125 pull @ 2:15
6 x [100 swim/build @ 2:00
50 FAST kick @ 1:30]
12x25 @ :40 drill
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3300 Total*

C:
400 warm up
12x25 w/:15 sec rest (descend stroke count 1-4)
6x100 pull w/:30 sec rest
4 x [100 swim/build w/:10 sec rest
50 FAST kick w/:60 sec rest]
12x25 w/:15 sec rest, freestyle drill
100 cool down
*2300 Total*