Friday, September 13

A:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
6 x [100 pull FAST @ 1:15
      50 pull easy @ :60]
6 x [100 swim FAST @ 1:15
      50 swim easy @ :60]
300 (100 IM/50 Tarzan drill, repeat)
8x50 w/fins @ :60 (odds: 25 underwater kick/25 swim, evens: 25 SPRINT/25 easy)
300 (100 IM/50 choice drill, repeat)
100 easy swim
*4300 total*

B:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
600 pull (100 swim/50 Shark Drill, repeat)
5 x [100 pull FAST @ 1:45
      50 pull easy @ 1:20]
5 x [100 swim FAST @ 1:45
      50 swim easy @ 1:20]
300 (100 free/50 non-free, repeat)
100 easy swim
*3300 total*

C:
2x(200 swim/50 kick)
6:00 kick (:30 FAST!/:20 easy, repeat)
300 pull (100 swim/50 Shark Drill, repeat)
3 x [100 pull FAST w/:10 rest
      50 pull easy w/:30 rest]
3 x [100 swim FAST w/:10 rest
      50 swim easy w/:30 rest]
300 (100 free/50 non-free, repeat)
100 easy swim
*2300 total*

Wednesday, September 11

A:
200 Choice/200 Kick/200 Choice
100 Choice/100 Kick/100 Choice
3 x [2x100 @ 1:20
      2x75 @ 1:00
      2x50 @ :45
      4x25 IM order @ :30]
10x50 Pull @ :50 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
6x75 @ 1:20 (25 Kick/50 swim)
5x100 @ 1:30 (50 Drill/50 Build)
200 cool down
*4200 total*

B:
200 Choice/200 Kick/200 Choice
100 Choice/100 Kick/100 Choice
2 x [2x100 @ 1:50
      2x75 @ 1:25
      2x50 @ :55
      4x25 Tarzan drill @ :40]
10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
8x75 @ 2:00 (25 Kick/50 swim)
200 cool down
*3300 total*

C:
200 Choice/200 Kick/200 Choice
2 x [2x100 w/:20 rest
      2x75 w/:15 rest
      2x50 w/:10 rest
      4x25 Tarzan drill w/:15 rest]
10x50 Pull @ :60 (2 FAST/2 easy/2 FAST/2 easy/2 FAST)
200 cool down
*2400 total*

Monday, September 9

We are BAAAAACCCCCK!!!
The pool is full of water again! Swimming has resumed in Clermont at the NTC:)

A:
500 Choice
100 Kick
300 Pull
100 Kick
3x600 w/:30 rest (#1 Pull, Build each 300, #2 Fins (100 swim/50 kick), #3 Pull, Build each 300)
6x50 Swim (2 Fast @ :45/1 easy @ :60/repeat)
6x200 @ 3:00 (Odds: IM Drill/Swim, Evens: pull buoy only)
4x50 @ :55 Cool Down (descend stroke count 1-4)
*4500 total*

B:
400 Choice
100 Kick
200 Pull
100 Kick
3x500 w/:30 rest (#1 Pull, Build each 250, #2 Fins (100 swim/50 kick), #3 Pull, Build each 250)
6x50 Swim (2 Fast @ :55/1 easy @ 1:10/repeat)
4x200 @ 4:00 (Odds: 50 non-free/150 free, Evens: pull buoy only)
4x50 @ 1:10 Cool Down (descend stroke count 1-4)
*3600 total*

C:
300 Choice
100 Kick
200 Pull
3x300 w/:30 rest (#1 Pull, #2 Fins (100 swim/50 kick), #3 Pull)
4x200 w/:20 rest (Odds: 50 non-free/150 free, Evens: pull buoy only)
4x50 w/:15 rest Cool Down (descend stroke count 1-4)
*2500 total*