Friday, October 5

The last Aquathlon practice of the summer:

3-5 x [350 snake swim
     2/3 mile run]

Workout for the Non-runners:

500 warm up
8 x 75 @ 1:20 (kick/drill/swim by 25)
3 x [300 pull w/:30 rest
     3x100 IM @ 1:40 (strong effort)]
4x50 @ :55 (tarzan/swim by 25)
4x50 @ :55 (25 swim/5 pop-ups/25 swim)
4x50 @ :55 (25 dolphin kick on your back/25 swim)
4x50 @ 1:05 (25 feet-first sculling/25 swim)
300 cool down (50 kick/100 swim/repeat)

Wednesday, October 3

A:
400 swim/100 kick/100 drill
8x75 @ 1:15 (25 sprint kick/50 easy swim)
6x50 drill @ :55 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 1:30
      50 FAST!/75 easy @ 2:15
      75 FAST!/100 easy @ 3:00
      400 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*4100 Total*

B:
400 swim/100 kick/100 drill
6x75 @ 1:40 (25 sprint kick/50 easy swim)
6x50 drill @ 1:10 (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy @ 2:00
      50 FAST!/75 easy @ 3:00
      75 FAST!/100 easy @ 4:00
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
200 cool down
*3300 Total*

C:
400 swim/100 drill
6x75 w/:15 rest (25 sprint kick/50 easy swim)
6x50 drill w/:10 rest (catch-up with stick, 6/3/6, fist drill)
3 x [25 FAST!/50 easy w/:30 rest
      50 FAST!/75 easy w/:30 rest
      200 pull (3/5 breathing pattern by 50) w/:30 rest]
100 cool down
*2500 Total*

Monday, October 1

A:
900 warm up (200 swim/50 kick/50 drill)
5x300 @ 4:40 (50 kick/100 swim, repeat)
50 easy recovery
4x250 pull @ 3:30 (descend time 1-4)
50 easy recovery
12x100 swim (3 @ 1:20, 1 @ 1:40, repeat)
300 cool down (50 choice/100 swim, repeat)
*5000 Total*

B:
600 warm up (200 swim/50 kick/50 drill)
4x300 @ 6:00 (50 kick/100 swim, repeat)
50 easy recovery
4x200 pull @ 3:45 (descend time 1-4)
50 easy recovery
9x100 swim (2 @ 1:50, 1 @ 2:20, repeat)
300 cool down (50 choice/100 swim, repeat)
*3900 Total*

C:
600 warm up (200 swim/50 kick/50 drill)
3x300 w/:30 rest (50 kick/100 swim, repeat)
50 easy recovery
4x150 pull w/:20 rest (descend time 1-4)
50 easy recovery
5x100 swim w/:15 rest (1 fast, 1 easy, repeat)
100 cool down
*2800 Total*