Friday, May 16

A:
500 choice with fins
500 pull (3/5 breathing pattern by 50)
4x150 @ 2:30 (50 kick/50 drill/50 swim)
8x50 swim @ :50 (descend 1-4, 5-8)
400 swim (No Walls)
6x50 swim @ :55 (all strong)
400 Pull (build each 100)
4x50 swim @ :60 (all FAST!)
400 IM (kick/drill/swim/fast by 25)
2x50 swim @ 1:30 (RACE! from a dive)
400 cool down choice
*4200 total*

B:
500 choice with fins
400 pull (3/5 breathing pattern by 50)
3x100 w/:20 rest (50 kick/50 swim)
6x50 swim @ :60 (descend 1-3, 4-6)
300 swim (No Walls)
4x50 swim @ 1:10 (all strong)
300 Pull (build each 100)
4x50 swim @ 1:20 (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim @ 2:00 (RACE! from a dive)
300 cool down choice
*3200 total*

C:
400 choice with fins
300 pull (3/5 breathing pattern by 50)
300 swim (No Walls)
4x50 swim w/:20 rest (all strong)
300 Pull (build each 100)
4x50 swim w/:30 rest (all FAST!)
300 choice(kick/drill/swim by 25)
2x50 swim w/1:00 rest (RACE! from a dive)
200 cool down choice
*2300 total*

Wednesday, May 14

A:
10 minute warm up (non-free every 4th 25)
3 x [150 swim @ 2:10
     150 kick @ 3:00
     150 pull @ 2:10
     150 (non-free/free by 25) @ 2:30
500 RACE! (broken as: 100 @ 2:00, 2x50 @ :60, 4x25 @ :30, 2x50 @ :60, 100 @ 2:00)
8x75 @ 1:30 (25 kick underwater, 50 swim)
8x50 @ :55 (start in the middle of the pool, vertical kicking during rest period)
400 cool down (100 swim/100 pull, repeat)
*~4300 total*

B:
10 minute warm up (non-free every 4th 25)
2 x [150 swim @ 3:00
     150 kick @ 4:00
     150 pull @ 3:00
     150 (non-free/free by 25) @ 3:30
500 RACE! (broken as: 100 @ 2:30, 2x50 @ 1:15, 4x25 @ :40, 2x50 @ 1:15, 100 @ 2:30)
8x75 @ 2:00 (25 kick underwater, 50 swim)
6x50 @ 1:10 (start in the middle of the pool, vertical kicking during rest period)
300 cool down (100 swim/100 pull/100 swim)
*~3400 total*

C:
10 minute warm up (non-free every 4th 25)
150 swim w/:20 rest
150 kick w/:20 rest
150 pull  w/:20 rest
150 (non-free/free by 25)  w/:20 rest
500 RACE! (broken as: 100, 2x50, 4x25, 2x50, 100 with :30 rest between each)
4x75 w/:15 rest (25 kick on your back, 50 swim)
6x50 (start in the middle of the pool, vertical kicking for :10 seconds between each 50)
200 cool down (100 swim/100 pull)
*~2300 total*

Monday, May 12

Welcome Back Everyone
Sorry for the lack of posting...I've been super busy!
Glad to be back on the pool deck and writing workouts:)

A:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 2:45
6x50 @ :50 (IM switch)
5x100 swim @ 1:20
4x150 @ 2:30 (50 kick, 50 drill, 50 swim/IM order)
10x50 swim @ :40
500 pull (breath every 5th stroke)
16x25 swim @ :20
300 cool down (50 kick/100 swim, repeat)
*4300 Total*

B:
600 warm up (200 swim/100 kick, repeat)
3x200 swim @ 3:50
6x50 @ 1:05 (25 non-free/25 free)
4x100 swim @ 1:55
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim @ :55
400 pull (breath every 5th stroke)
8x25 swim @ :30
300 cool down (50 kick/100 swim, repeat)
*3400 Total*

C:
600 warm up (200 swim/100 kick, repeat)
6x50 w/:15 rest (25 non-free/25 free)
4x100 swim w/:20 rest
2x150 w/:30 rest (50 kick/50 drill/50 swim)
6x50 swim w/:15 rest
200 pull (breath every 5th stroke)
8x25 swim w/:10 rest
100 cool down
*2400 Total*