Friday, July 19

*Long Course Meters*

Aquathon Workout:
600 snake swim/3 laps around soccer field (~1 mile)
300 snake swim/2 laps around soccer field (~2/3 mile)

Swim Workout:

A:
500 choice/300 pull/200 kick
500 pull (build each 100)
500 (50 kick/200 IM, repeat)
300 pull (build each 100)
300 (50 kick/100 IM, repeat)
3 x [100 FAST! swim @ 2:00
     100 easy kick @ 2:30]
8x50 fins @ 1:05 (25 FAST!/25 easy)
4x100 @ 2:00 (25 kick/25 swim)
300 cool down
*4300 total*

B:
400 choice/300 pull/200 kick
400 pull (build each 100)
400 (50 kick/50 drill/100 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
3 x [100 FAST! swim @ 2:30
     100 easy kick @ 3:00]
4x50 fins @ 1:20 (25 FAST!/25 easy)
3x100 @ 2:30 (25 kick/25 swim)
200 cool down
*3600 total*

C:
200 choice/200 pull/200 kick
300 pull (build each 100)
300 (50 kick/50 drill/50 swim, repeat)
300 pull (build each 100)
300 (50 kick/50 non-free/50 free, repeat)
2 x [100 FAST! swim w/:30 rest
     100 easy kick w/:30 rest]
4x50 fins w/:20 rest (25 FAST!/25 easy)
100 cool down
*2500 total*

Wednesday, July 17

A:
500 choice
500 pull
10x50 @ :50 (25 swim, get out, dive in, 25 swim)
300 pull w/:20 rest
300 w/:20 rest (50 fast kick/250 fast swim)
200 pull w/:15 rest
200 w/:15 rest (50 fast kick/150 fast swim)
100 pull w/:10 rest
100 w/:10 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ :50 (dive in, 25 FAST!, 25 easy)
6x75 @ 1:10 (dive in, 50 FAST!, 25 easy)
6x100 @ 2:00(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:00 (underwater kick)
*4400 total*

B:
400 choice
400 pull
8x50 @ 1:10 (25 swim, get out, dive in, 25 swim)
300 pull w/:30 rest
300 w/:30 rest (50 fast kick/250 fast swim)
200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)
100 pull w/:15 rest
100 w/:15 rest (50 fast kick/50 fast swim)
100 easy swim
6x50 @ 1:10 (dive in, 25 FAST!, 25 easy)
6x100 @ 2:30(dive in, 75 FAST!, 25 easy)
4x50 w/fins @ 1:10 (kick on your back)
*3600 total*

C:
300 choice
300 pull
6x50 w/:20 rest (25 swim, get out, dive in, 25 swim)
2 x [200 pull w/: 20 rest
200 w/:20 rest (50 fast kick/150 fast swim)]
100 easy swim
8x50 w/:20 rest (dive in, 25 FAST!, 25 easy)
4x50 w/fins w/:15 rest (kick on your back)
*2400 total*

Monday, July 15

A:
500 choice
500 w/pull buoy (300 pull/200 shark drill)
200 as 100 kick/100 drill
10x50 @ 1:05 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
600 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:20 (25 tombstone kick, 25 regular kick)
600 snake swim (50 easy/50 FAST!)
6x50 @ :60 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
200 cool down
*4000 Total*

B:
400 choice
400 w/pull buoy (300 pull/100 shark drill)
200 as 100 kick/100 drill
8x50 @ 1:15 (25 swim, climb out, do 3 pushups, dive in, 25 swim)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:30 (25 feet-first w/buoy, 25 non-free w/buoy)
6x50 @ 1:30 (25 tombstone kick, 25 regular kick)
500 snake swim (50 easy/50 FAST!)
6x50 @ 1:20 (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*3400 Total*

C:
300 choice
300 w/pull buoy (200 pull/100 shark drill)
200 as 100 kick/100 drill
6x50 w/:15 rest (25 swim, climb out, do 3 pushups, dive in, 25 swim)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 feet-first w/buoy, 25 non-free w/buoy)
4x50 w/:20 rest (25 tombstone kick, 25 regular kick)
400 snake swim (50 easy/50 FAST!)
4x50 w/:20 rest (25 swim, climb out, do 5 squat jumps, dive in, 25 swim)
100 cool down
*2600 Total*