Friday, September 30

A:
600 choice warm up with fins
12x50 kick w/ fins (4 fly, 4 back, 4 free) @ :55
6x50 swim @ :50 (build each 50 to FAST!)
6 x [150 swim STRONG @ 2:00
50 easy @ 1:15]
400 pull @ 6:00, 300 pull @ 4:30, 200 pull @ 3:00, 100 pull @ 1:30
10x50 Shooters w/ fins @ 1:15 (try to kick 25 yards underwater
w/no breath…swim remainder of the 50 easy)
200 cool down
*4400 Total*

B:
500 choice warm up with fins
8x50 kick w/ fins @ 1:00
6x50 swim @ 1:00 (build each 50 to FAST!)
4 x [150 swim FAST @ 2:45
50 easy @ 1:30]
400 pull @ 8:00, 300 pull @ 6:00, 200 pull @ 4:00, 100 pull @ 2:00
8x50 Shooters w/ fins @ 1:30 (try to kick 25 yards underwater
 w/no breath…then swim the remainder of the 50 easy!)
100 cool down
*3500 Total*


C:
400 choice warm up with fins
6x50 kick w/ fins w/:20 sec rest
4x50 swim w/:30 sec rest (build each 50 to FAST!)
4 x [100 swim FAST w/:10 sec rest
50 easy w/:30 sec rest]
2x200 pull w/:30 sec rest (focus on distance per stroke)
6x50 Shooters w/ fins w/:30 rest (try to kick 25 yards
w/no breath…swim the remainder of the 50 easy!)
100 cool down
*2300 Total*

Wednesday, September 28

A:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
100 feet-first/swim by 25
8 minute kick (:40 easy, :20 FAST!!!, repeat)
12x50 @ :55 (2 drill, 1 25 fast/25 easy)
6x50 FAST!!! w/partner rest (one person swims, one rests, switch)
500 pull (3/5 breathing pattern by 50)
8x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
200 cool down
*4000-ish Total*

B:
500 swim warm up
400 kick/swim by 50
300 non-free/free by 50
200 Tarzan/swim by 25
8 minute kick (:40 easy, :20 FAST!!!, repeat)
12x50 @ 1:05 (2 drill, 1 25 fast/25 easy)
6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
400 pull (3/5 breathing pattern by 50)
6x25 FAST!!! w/partner rest (combine so there are 3-4 people per lane)
200 cool down
*3300-ish Total*

C:
400 swim warm up
300 kick/swim by 50
200 non-free/free by 50
100 Tarzan/swim by 25
6 minute non-stop kick (:40 easy, :20 FAST!!!!, repeat)
9x50 w/:20 sec rest (2: drill, 1: 25 fast/25 easy, repeat)
12x25 w/:15 seconds rest (1: FAST!!!, 1: easy)
300 pull (3/5 breathing pattern by 50)
100 cool down
*2300-ish Total*

Tuesday, September 27

Warm-up: (fins)
5 x 100 (20 sec rest b/w each)
-50 Swim/50 Kick
300 Pull
-Breathe 3/5 by 50

Main Set:
6 x 150 (on 2:40-3:10)
100 Pull (w/ buoy only)/50 Swim FAST (no buoy)

6-10 x 50 (on 1:15-1:40)
-25 mod swim/Climb out run to end of cement/ running dive into a 25 FAST!

6 x 50 (on 1:10-1:30)
-25 Tombstone kick/25 Shark Drill

Warm-down:
300 Pull Ascend
-100 Strong/100 Mod/100 ez

Monday, September 26

A:
3x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ :60 (5 breaths, 4 breaths, 3 breaths, 2 breaths per 50)
6x200 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
100 easy recovery
3 x [4x50 kick/drill @ :60 IM order
3x100 IM @ 1:45]
200 cool down
*4600 Total*
 
B:
3x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25, 3: non-free/free by 25)
8x50 @ 1:10 (8 breaths, 6 breaths, 4 breaths, 3 breaths per 50)
6x150 pull (2 @ 3:00, 2 @ 2:50, 2 @ 2:40)
6x50 @ 1:05 drill/swim by 25
4x100 @ 2:15 non-free/free by 25
200 cool down
*3400 Total*

C:
2x400 warm up w/:30 seconds rest between each
(1: swim, 2: kick/swim by 25)
12x25 w/:20 sec rest (4 breaths, 3 breaths, 2 breaths per 25)
6x100 pull w/:30 sec rest (descend 1-3, 4-6)
8x50 w/:20 sec rest (drill/swim by 25)
100 cool down
*2300 Total*