Friday, October 25

A:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
6x75 w/:15 rest (25 Underwater kick/25 Feet-First/25 Swim)
10x50 @ :60 (25 FAST!/25 easy/kick on wall until next interval)
5x100 Pull @ 1:40 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 backstroke/50 free)
10x25 Fins @ :30 (odds: underwater kick/evens: your choice)
400 Cool Down (NO Walls)
*3900 total*

B:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 Underwater kick/25 Feet-First/25 Swim)
8x50 @ 1:10 (25 FAST!/25 easy/kick on wall until next interval)
4x100 Pull @ 2:15 (25 Scull/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
6x75 w/ buoy only @ 1:15 (25 Shark drill/50 free)
10x25 Fins @ :40 (odds: underwater kick/evens: your choice)
300 Cool Down (NO Walls)
*3300 total*

C:
10 minute choice warm-up
6 min Kick (:30 easy/:30 FAST, repeat)
4x75 w/:20 rest (25 kick/25 drill/25 Swim)
8x50 w/:15 rest (25 FAST!/25 easy)
4x100 Pull w/:15 rest (25 easy/50 build/25 easy)
500 Snake Swim (25 non-free/25 free)
200 Cool Down (NO Walls)
*2300 total*

Wednesday, October 23

A:
2 x [300 Choice
      200 IM Drill
      100 Kick]
20x25 @ :30 (5 Kick/5 Shark Drill, repeat)
8x50 @ :55 (25 non-free/25 Free)
3 x [4x25 FAST! @ :30
     50 easy/recovery
     200 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:25
200 cool Down
*4100 total*

B:
2 x [300 Choice
      100 Drill
      100 Kick]
16x25 @ :45 (4 Kick/4 Shark Drill, repeat)
6x50 @ 1:15 (25 non-free/25 Free)
3 x [4x25 FAST! @ :40
     50 easy/recovery
     100 RACE!!
     50 easy/recovery]
6x100 Pull @ 1:55
200 cool Down
*3400 total*

C:
300 Choice
200 Drill
100 Kick
12x25 w/:15 rest (3 Kick/3 Shark Drill, repeat)
6x50 w/:20 rest (25 non-free/25 Free)
4x25 FAST! w/:20 rest
50 easy/recovery
200 RACE!!
50 easy/recovery
6x100 Pull w/:30 rest
200 cool Down
*2400 total*

Monday, October 21

A:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5/7 by 100)
3x200 @ 3:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 2:50 (descend 1-3)
300 w/Fins (No Walls)
3x200 Pull @ 2:40 (descend 1-3)
200 w/Fins (No Walls)
400 cool down (200 IM/200 Choice)
*4300 total*

B:
600 (100 swim/50 kick)
600 Pull (breathe every 3/5 by 100)
3x200 @ 4:00 (descend 1-3)
400 w/Fins (No Walls)
3x200 @ 3:45 (descend 1-3)
400 w/Fins (No Walls)
400 cool down (100 non-free/100 free, repeat)
*3600 total*

C:
300 (100 swim/50 kick)
300 Pull (breathe every 3/5 by 50)
3x200 w/:30 rest (descend 1-3)
400 w/Fins (No Walls)
3x100 w/:20 rest (descend 1-3)
200 w/Fins (No Walls)
200 cool down (100 non-free/100 free, repeat)
*2300 total*