Friday, September 16

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
8x50 @ :60 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :30 tarzan drill
125 swim NO WALLS! @ 2:00]
12x25 @ :30 (3/2/1/0 breaths, repeat)
2 x [50 ez @ :60 / 50 FAST @ :40
50 ez @ :60 / 100 FAST @ 1:20
50 ez @ :60 / 150 FAST @ 2:00
50 ez @ :60 / 200 FAST @ 2:40...all pull]
3x150 @ 2:30 (25 free/25 IM order)
200 cool down
*4300 Total*

B:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x50 @ 1:10 (25 FAST, 25 easy, kick hard on wall until next interval)
3 x [3x25 @ :40 tarzan drill
125 swim NO WALLS! @ 2:30]
8x25 @ :40 (4/3/2/1 breaths by 25, repeat)
2 x [50 ez @ 1:10 / 50 FAST @ :50
50 ez @ 1:10 / 100 FAST @ 1:40
50 ez @ 1:10 / 150 FAST @ 2:30...all pull]
4x75 @ 1:30 (25 free/25 non-free/25 free)
200 cool down
*3400 Total*


C:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x50 w/:10 seconds rest (25 FAST, 25 easy, kick hard on wall for :15 seconds)
3 x [25 tarzan drill, :10 rest, 125 swim NO WALLS! :30 rest]
2 x [50 ez w/:10 rest / 50 FAST w/:15 rest
50 ez @ w/:10 rest / 100 FAST w/:20 rest
50 ez @ w/:10 rest / 150 FAST w/:30 rest...first set pull, second set swim]
100 cool down *2400 Total*

Thursday, September 15

Warm-up: (Fins)
600- 100 Swim/50 Kick

6 x 50 (w/ Fins and Med. Ball) on 1:00-1:10
-25 Kick w/ ball/25 Catch-up w/ ball in streamline

6 x 25 (on fins w/ med ball) on :40-50
-Alt. 25 Kick
-25 Catch-up

4 x 150 (10 sec rest b/w each)
-100 Build/50 Kick w/ med ball

2 x [:30 sec out of water med ball bounce on floor…50 Freestyle swim FAST…:30 sec. Ab twists seated on kick board…50 Freestyle FAST…10 pushups]

300 mod. Pull breathe every 3 strokes

4 x 25 Med Ball toss
-25 Overhead/backwards throw
-25 Front/Chest throw

200 Choice ez

Wednesday, September 14

Warm up ALL Groups:
600 (4x: 100 swim/50 kick)

A:
12x50 drill @ :55 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
16x25 @ :30 (4: descend stroke count, 4: descend time, repeat)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
3 x [100 RACE for time!!, 100 easy @ 3:30]
400 easy pull (Distance Per Stroke!)
6x75 @ 1:15 (back/breast/free by 25)
200 cool down
*4200 Total*


B:
12x50 drill @ 1:05 (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
12x25 @ :40 (4: descend stroke count, 4: descend time, 4: descend stroke count)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
3 x [75 RACE for time!!, 75 easy @ 3:30]
300 easy pull (Distance Per Stroke!)
4x75 @ 1:30 (free/non-free/free by 25)
200 cool down
*3100 Total*


C:
12x50 drill w/:10 seconds rest (3 catch-up, 3 finger drag, 3 fist drill, 3 6/3/6 drill)
8x25 w/:15 rest (4: descend stroke count, 4: descend time)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
3 x [50 RACE for time!!, 50 easy @ 3:30]
200 easy pull (Distance Per Stroke!)
100 cool down
*2500 Total*

Tuesday, September 13

Warm-up:  (Fins)
300 Choice/200 Kick/100 drill

12 x 25 (on :45)
25 Kick underwater w/ board/25 Drill/25 Build>repeat

4-6 x 75 (on 1:30-1:45)
25 Drill/50 Build

Main Set:
200 Paddles/Pull buoy Mod. effort
150 Build Paddles only
100 FAST (on equipment)
50 ez

6 x 25 (on :40)

200 Paddles/Pull buoy Mod. effort
150 Build Paddles only
100 FAST (on equipment)
50 ez

200- 25Fly Kick on back/25 Swim>repeat
200- 25 Streamline underwater fly kick/25 Swim>repeat

100 choice ez

Monday, September 12

**Long Course Meters**

Warm up for ALL groups:
200 swim
200 pull
200 kick
200 swim

A:
6x150 @ 3:00 (50 kick/100 swim)
All swim:
100 @ 1:40
200 @ 3:10
300 @ 4:40
400 @ 6:10
(extra :60 rest)
All pull:
400 @ 6:10
300 @ 4:40
200 @ 3:10
100 @ 1:40
4x150 @ 2:30 (50 free/non-free/free)
200 cool down
*4500 Total*

B:
4x150 @ 3:45 (50 kick/100 swim)
All swim:
100 @ 2:00
200 @ 4:00
300 @ 6:00
(extra :60 rest)
All pull:
300 @ 6:00
200 @ 4:00
100 @ 2:00
4x150 @ 3:30 (50 free/non-free/free)
200 cool down
*3400 Total*

C:
4x150 w/:30 rest (50 kick/100 swim) (fins are optional)
All swim:
100, 200 , 300 (with :20-30 seconds rest)
All pull:
300, 200, 100 (with :20-:300 sec rest)
100 cool down
*2700 Total*