Friday, November 4

A:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @ :50 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :30 (tarzan drill)
1x200 swim (no walls)]
3 x [4x25 Down & Outs
1x200 pull (DPS)]
3 x [4x25 @ :30 (dolphin kick on back)
1x200 @ 3:30 (free/IM)]
200 Cool down
*4300 total*

B:
600 warm up (100 swim/50 kick)
8 minute kick (:45 second easy kick, :30 second vertical HARD kick)
8x50 @:60 (descend stroke count 1-4, 5-8)
3 x [4x25 @ :40 (tarzan drill)
1x150 swim (no walls)]
3 x [4x25 Down & Outs
1x150 pull (DPS)]
3 x [4x25 @ :45 (dolphin kick on back)
1x150 @ 3:30 (free/non-free/free)]
100 Cool down
*3600 total*


C:
450 warm up (100 swim/50 kick)
6 minute kick (:45 second easy kick, :30 second vertical HARD kick)
6x50 w/:15 rest (descend stroke count 1-6)
3 x [2x25  (tarzan drill)
1x100 swim (no walls)]
3 x [2x25 drill
1x100 pull (DPS)]
3 x [2x25 non-free
1x100 3/5 breathing pattern by 25]
100 Cool down
*2400 total*

Monday, October 31

*Long Course Meters

A:
400 swim/200 kick warm up
4x150 w/fins @ 2:30 (100 swim/50 kick)
3x300 @ 5:00 (100 free/100 IM/100 free)
4x200 pull @ 3:10 (descend 1-4)
3x300 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 (2@ 1:30, 2@ 1:40, 2@ 1:50)
*4400 Total*

B:
400 swim/200 kick warm up
4x150 w/fins @ 3:00 (100 swim/50 kick)
4x150 @ 3:30 (50 free/50 non-free/50 free)
4x150 pull @ 3:00 (descend 1-4)
4x150 swim w/:15 seconds rest (3/5/7 breathing pattern by 50)
6x100 @ 2:00 (2 fast, 2 medium, 2 easy)
*3600 Total*


B:
400 swim/200 kick warm up
4x150 w/fins w/:15 rest (100 swim/50 kick)
4x150 w/:20 rest (50 free/50 non-free/50 free)
4x150 pull w/:20 rest (3/5/3 breathing pattern by 50)
100 cool down*2500 Total*