Friday, September 23

A:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
8x100 @ 1:55 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
10x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x200 swim @ 3:10 (no walls)
4x150 pull @ 2:15 (50 free/50 back/50 free)
5x50 @ :55 cool down
*4000-ish Total*

B:
200 swim
200 pull
200 kick
200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
100 easy swim
6x100 @ 3:00 (25 tarzan, 25 swim, get out of pool, dive in, 25 tarzan, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
3x150 swim @ 3:00 (no walls)
4x75 pull @ 1:30 (25 free/25 non-free/25 free)
5x50 @ 1:05 cool down
*3100-ish Total*


C:
200 swim
200 pull

200 swim
8 minutes kicking (:40 seconds easy with a board, :20 seconds vertical kick hard)
50 easy swim
6x50 w/:30 seconds rest (25 tarzan, get out of pool, dive in, 25 swim)
8x25 (1 easy, 1 fast) with a partner, one person rests, one swims, switch
4x100 pull w/:15 rest (3/5 breathing pattern by 25)
100 cool down *2000-ish Total*

Thursday, September 22

Warm-up: (Fins)

4 x 150 Choice
-100 Swim/50 Kick

 (no fins)
16 x 25 (on :40-45)
-1-4 Breathe 3/2/1/0
-5-8 Descend stroke count

10 x 50 (on 1:10-1:20)
1 Drill/1 Build/5 pushups>repeat

5 x 100 (on 2:00)
-25 Swim Climb out jog to end of cement then dive back into pool/50 Swim @75 climb out again dive in and then swim last 25

-Seated on kick board 10-20 ab twists w/ med ball
-20 med ball bounces (standing)
Repeat 2x

4 x 75 w/ med ball (on 1:50-2:00)
-25 Kick ball underwater/25 kick ball on surface/25 catch-up w/ ball

300-600 Paddles and Fins (Ascend, start fast end ez)

6 x 25 under waters w/ fins (on :45)

100 easy cool down swim

Monday, September 19

A:
500 swim warm up
400 pull
300 IM (kick/drill/swim by 25)
200 kick choice
100 (tarzan drill/swim by 25)
12x100 swim (4 @ 1:30, 4 @ 1:25, 4 @ 1:20)
50 easy recovery
4x125 IM @ 2:15 (free/fly/back/breast/free by 25)
4x300 @ 5:00 (50 kick/100 swim, repeat) (descend 1-4)
200 cool down
*4600 Total*

B:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
9x100 swim (3 @ 2:00, 3 @ 1:50, 3 @ 1:40)
50 easy recovery
6x150 @ 3:00 (25 kick/50 swim, repeat)
200 cool down
*3500 Total*



C:
500 swim warm up
400 pull
300 swim (free/non-free by 25)
200 kick choice
100 (tarzan drill/swim by 25)
6x100 swim w/:15 seconds rest (2 easy, 2 medium, 2 strong)
3x150 w/:30 rest (25 kick/50 swim, repeat)
100 cool down
*2600 Total*