Friday, September 28

A:
500 choice warm up
8x50 @ :60 (kick hard on wall between intervals)
500 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
8x125 pull @ 1:45
6x125 @ 2:00 (free/fly/back/breast/free by 25)
400 cool down (snake swim)
*4150 total*

B:
500 choice warm up
6x50 @ 1:10 (kick hard on wall between intervals)
400 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
3 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
4 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
6x100 pull @ 1:50
6x100 @ 2:30 (25 kick/25 drill/50 swim)
400 cool down (snake swim)
*3400 total*

C:
400 choice warm up
6x50 (:15 hard kick on wall between 50s)
300 swim (swim 100, climb out of pool, 5 pushups, repeat)
Buddy Sets (partner up with a teammate):
2 x each: Person A: 25 tombstone kick, Partner B: 75 swim FAST!, switch
3 x :30 second Vertical Kicking with medicine-ball toss over lane rope (:30 sec rest)
100 easy recovery swim
4x100 pull w/:15 rest
4x100 w/:15 rest (25 kick/25 drill/50 swim)
300 cool down (snake swim)
*2500 total*

Wednesday, September 26

A:
10 minute choice warm up
12x25 @ :30 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
6x50 @ :40 (with paddles only...ALL FAST!)
50 easy recovery
6x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
6x125 @ 2:00 (50 choice/75 free)
8x25 @ :45 (odds: easy, evens: AS FAST AS POSSIBLE...equipment allowed!)
300 cool down
*3500 estimated total*

B:
10 minute choice warm up
12x25 @ :40 (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 @ :50 (with paddles only...ALL FAST!)
50 easy recovery
4x50 @ 1:30 (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 @ 2:30 (50 non-free/75 free)
300 cool down
*3000 estimated total*

C:
10 minute choice warm up
12x25 w/:15 rest (2 drill/1 FAST!)
1x300 pull (3/5 breathing pattern by 50)
4x50 w/:30-:60 rest (RACE!)
50 easy recovery
300 swim (with NO walls)
4x125 w/:20 rest (50 non-free/75 free)
300 cool down
*2400 estimated total*

Monday, September 24

A:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ :55 with ankle band only
4x200 swim @ 2:45
4x50 @ :55 with ankle band only
4x200 pull @ 2:40
6x50 @ :55 w(kick/drill IM order)
4x200 @ 2:45 (IM/free by 25)
300 cool down (50 choice/100 swim, repeat)
*4400 total*

B:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 @ 1:15 with ankle band only
3x200 swim @ 3:45
4x50 @ 1:15 with ankle band only
3x200 pull @ 3:30
4x50 @ 1:15 (kick/drill by 25)
4x150 @ 3:00 (50 free/50 non-free/50 free)
200 cool down
*3600 total*

C:
800 warm up (200 swim/200 kick/200 pull/200 swim)
4x50 w/:15 rest (catch up with a stick drill)
3x200 swim w/:30 rest
4x50 w/:15 (catch up with a stick drill)
3x200 pull w/:30 rest
100 cool down
*2500 total*