Friday, October 11

A:
500 Choice swim
100 Kick
300 IM (Kick/Drill/Swim by 25)
100 Kick
12x25 @ :30 (3 breaths/2 breaths/1/0 by 25)
8x75 w/ Paddles @ 1:10 (25 Scull/50 swim build)
6x150 @ 2:25 (50 choice kick/100 IM swim)
400 Snake Swim (25 ez/25 FAST)
6 x [50 w/band @ :60
     100 swim @ 1:30]
300 cool down (50 Frog/100 swim)
*4400 total*

B:
500 Choice swim
300 Kick/Drill/Swim by 25
12x25 @ :45 (4 breaths/3 breaths/2/1 by 25)
6x75 w/ Paddles @ 2:00 (25 Scull/50 swim build)
4x150 @ 3:30 (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
3 x [50 w/band @ 1:30
     100 swim @ 2:00]
300 cool down (50 Frog/100 swim)
*3300 total*

C:
300 Choice swim
300 Kick/Drill/Swim by 25
8x25 w/:15 rest (breathe every 5th stroke)
4x75 w/:20 rest (25 Scull/50 swim build)
4x150 w/:30 rest (50 choice kick/100 swim)
400 Snake Swim (25 ez/25 FAST)
300 cool down (50 Frog/100 swim)
*2400 total*

Wednesday, October 9

A:
10 min choice swim
300 Kick
6x75 @ 1:20 (50 Kick/25 Swim)
8x50 @ :60 (25 non-free/25 Free FAST)
2 x [4x50 w/band and paddles (no buoy) @ :45
     4x100 with band, buoy, & paddles @ 1:20
     200 easy/swim]
100 swim FAST @ 1:20/50 easy/recovery
2x100 swim FAST @ 1:20/50 easy/recovery
3x100 swim FAST @ 1:20/50 easy/recovery
300 cool down (NO Walls, Turn @ the T)
*~4300 total*

B:
10 min choice swim
300 Kick
8x75 @ 1:45 (25 Kick/50 Swim)
8x50 @ 1:20 (25 non-free/25 Free FAST)
4x50 w/band and paddles (no buoy) @ 1:15
4x100 with band, buoy, & paddles @ 2:15
200 easy/swim
3x100 swim FAST @ 1:50
300 cool down (NO Walls, Turn @ the T)
*~3300 total*

C:
10 min choice swim
100 Kick
4x75 w/:20 rest (25 Kick/50 Swim)
4x50 w/:20 rest (25 non-free/25 Free FAST)
4x50 pull w/:15 rest
4x100 pull w/:15
3 x [100 swim FAST w/:10 rest
      50 easy swim w/:30 rest]
300 cool down (NO Walls, Turn @ the T)
*~2200 total*

Monday, October 7

A:
200 Swim/200 Pull/200 IM/200 Kick/200 swim
12x25 IM order @ :40 (1 Kick/1 Drill/1 Swim)
3 x [2x100 IM @ 1:40
      4x200 Pull @ 3:00 (descend 1-4)]
300 cool down w/fins
*4600 total*

B:
200 Swim/200 Pull/200 Kick/200 swim
12x25 @ :50 (1 Kick/1 Drill/1 Swim)
3 x [2x50 @ 1:05 (25 free/25 non-free)
      4x150 Pull @ 3:00 (descend 1-4)]
300 cool down w/fins
*3500 total*

C:
200 Swim/200 Pull/100 Kick/100 swim
12x25 w/:15 rest (1 Kick/1 Drill/1 Swim)
2 x [4x50 w/:15 rest (25 free/25 non-free)
      4x100 Pull w/:30 rest (descend 1-4)]
300 cool down w/fins
*2400 total*