High School #8

Workout #36
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
600 2 x 300 on 6:30 Drill/Kick by 25 S STK 2:10
--
600 8 x 75 on 1:15 50 Fr 6/3/6 Dr/ 25 DPS D FR 1:40
--
600 6 x 100 on 2:30 Broken - 50Max/10Sec/50Max S STK 2:30
--
500 5 x 100 on 2:10 50 Bk Kick, 50 Back K BK 2:10
--
300 6 x 50 on 2:00 Non-Free Sprint S STK 4:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:30 PM 2,800 Yards


Workout #37
1 minute 30 seconds rest between sets
4:25 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,200 3 x 400 on 7:00 Drill/Swim/Kick/Swim by 50 S STK 1:45
--
500 10 x 50 on 1:00 Fist Drill Free D FR 2:00
--
900 18 x 50 on 1:00 Free 1/3rds S FR 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:24 PM 2,800 Yards



Workout #38
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
600 3 x 200 on 4:00 Non-Free Drill D STK 2:00
--
1,200 6 x 200 on 3:45 IM Drill D IM 1:52
--
800 8 x 100 on 2:30 Breast - by 25-7/6/5/4 strokes D BR 2:30
--
500 10 x 50 on :45 Non-Free S FR 1:30
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:28 PM 3,300 Yards


Workout #39
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
500 1 x 500 on 12:00 Swim/Kick by 25 S STK 2:24
--
600 12 x 50 on 1:10 Back Drill - Vertical CatchUp D BK 2:20
--
600 8 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
1,000 20 x 50 on 1:15 Odds - Back, Evens - Free S STK 2:30
Sprint
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 2,900 Yards


Workout #40
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,200 3 x 400 on 8:00 Swim, Drill, Swim S STK 2:00
--
900 12 x 75 on 1:20 25 Catch-Up Drill/ 50 Free OvKck D FR 1:47
--
1,200 12 x 100 on 2:00 75 Swim, 25 Kick Sprint S FR 2:00
--
5:23 PM 3,300 Yards

High School #7

Workout #31
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 3 x 400 on 8:00 Drill/Swim by 25 S STK 2:00
--
900 12 x 75 on 1:30 FKOB w/Fins K FLY 2:00
--
1,600 8 x 200 on 3:15 Free w/Fins and Paddles S FR 1:38
if no fins/paddles then do 150's Broken 50/5
--
300 1 x 300 on 6:00 Back S BK 2:00
--
5:25 PM 4,000 Yards



Workout #32
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===============================
500 1 x 500 on 12:00 Drill/Swim by 25 S STK 2:24
--
900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
600 6 x 100 on 2:00 FKOB K FLY 2:00
--
1,000 10 x 100 on 2:00 Free - Broken 75/10/25 S FR 2:00
Lane 6 - Non Free
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:27 PM 3,200 Yards


Workout #33
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 2 x 300 on 6:30 IM Drill D IM 2:10
--
400 8 x 50 on 1:10 Breast Drill - 1 pull 2 kicks D BR 2:20
--
400 8 x 50 on 1:15 Breast Kick, hand on rear K BR 2:30
--
1,800 1x{4 x 50 on 1:00 Fly S FLY 2:00
{4 x 100 on 2:00 50 Fly/50 Back S IM 2:00
{4 x 50 on 1:00 Back S BK 2:00
{4 x 100 on 2:00 50 Back/50 Breast S IM 2:00
{4 x 50 on 1:00 Breast S BR 2:00
{4 x 100 on 2:00 50 Breast/50 Free S IM 2:00
--
5:29 PM 3,200 Yards


Workout #34
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
500 1 x 500 on 13:00 Free Br x 5 S FR 2:36
--
600 12 x 50 on :55 Accelerate Hand Past Hip D FR 1:50
--
800 4 x 200 on 4:00 FKOB K FLY 2:00
--
1,600 16 x 100 on 2:00 50 Accelerate HPH/50 Overkicking S FR 2:00
--
5:33 PM 3,500 Yards



Workout #35
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 3 x 400 on 7:00 Drill/Swim/Kick/Swim by 50 S STK 1:45
--
1,200 12 x 100 on 1:30 FKOB w/Fins K FLY 1:30
--
3,100 1x{10 x 50 on 1:00 Breast - Pull w/Fly Kick D BR 2:00
{4 x 200 on 4:15 Breast w/Paddles P BR 2:08
{10 x 50 on 1:00 Breast - Pull w/Free Kick D BR 2:00
{8 x 100 on 2:00 Breast - 1 Pull w/ 2 Kicks K BR 2:00
{20 x 25 on :40 Breast Sprints S BR 2:40
--
500 1 x 500 on 10:00 Easy S FR 2:00
--
10:11 AM 6,000 Yards

13+ #15

Workout #71
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ======================================= ==== === =====
2,200 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
{12 x 50 on :55 FKOB K FLY 1:50
-
3,100 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 10 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{4 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{3 x 300 on 3:45 Free - Descend by 100 S FR 1:15
--------Ln 5 - 250's
-
200 1 x 200 on 4:00 Cool-Down S FR 2:00
-
5:40 PM 5,500 Yards


Workout #72
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ============================================= ==== === =====
1,600 4 x 400 on 8:00 Swim, Kick, Drill, Swim by 25 D STK 2:00
-
1,200 12 x 100 on 1:45 Back Kick w/Fins K BK 1:45
-
600 12 x 50 on 1:10 Back 6/3/6 Drill D BK 2:20
-
3,600 6x
{1 x 200 on 3:00 Back w/paddles P BK 1:30
{1 x 100 on 2:00 Back - Neg Split S BK 2:00
{1 x 200 on 2:30 Free w/Paddles S FR 1:15
{1 x 100 on 2:00 Butterfly - Neg Split S FLY 2:00
{ 1 Minute Rest then repeat
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:26 AM 7,200 Yards



Workout #73
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================================== ==== === =====
1,500 1x
{1 x 500 on 10:00 Free S FR 2:00
{1 x 400 on 8:00 100Dr/100Sw D STK 2:00
{1 x 300 on 6:00 Pull P STK 2:00
{1 x 200 on 4:00 Kick - no board K STK 2:00
{1 x 100 on 2:00 Swim S STK 2:00
-
2,200 1x
{10 x 100 on 1:20 Free S FR 1:20
{6 x 100 on 1:15 Free S FR 1:15
{4 x 100 on 1:10 Free S FR 1:10
{2 x 100 on 1:05 Free S FR 1:05
-
400 1 x 400 on 7:00 Pull Breathe 3,5,7,7 by 100 P FR 1:45
-
1,000 1x
{8 x 50 on :50 Switching IM S IM 1:40
{3 x 200 on 4:00 IM - work turns S IM 2:00
-
1,000 1x
{8 x 50 on 1:00 Free 7 Breaths S FR 2:00
{6 x 50 on 1:00 Free 5 Breaths S FR 2:00
{4 x 50 on 1:00 Free 3 Breaths S FR 2:00
{2 x 50 on 1:00 Free 1 Breath S FR 2:00
-
1,600 8 x 200 on 3:15 Free S FR 1:38
1. 200 EZ; 2. 50Fast/150ez; 3. 100Fast/100ez;
4. 150Fast/50ez; 5. 50Fast/150ez; 6. 100Fast/100ez
7. 150Fast/50ez; 8. 200Fast
-
300 1 x 300 on 6:00 Cool Down S STK 2:00
-
6:58 PM 8,000 Yards


Workout #74
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===============================
800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{1 x 200 on 4:00 IM Drill D IM 2:00
-
800 8 x 100 on 1:50 FKOB K FLY 1:50
-
900 12 x 75 on 1:10 50Dr/25Sw 3 each strk D STK 1:33
-
1,600 16 x 100 on 1:30 Add-On IM S IM 1:30
100 Fly, 75fly/25bk, 50fly/50bk. 25fly/75bk, 100bk,
75bk/25br.......and so on
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
200 1 x 200 on 4:30 IM Kick K IM 2:15
-
2,400 12 x 200 on 2:30 IM Set S IM 1:15
1-3: 50fly/150fr; 4-6: 50fr/50bk/100fr
7-9: 100fr/50bk/50fr; 10-12: 200 Free
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
500 20 x 25 on :25 IM Set S IM 1:40
1-5: fly 0n :25; 6-10: bk on :25; 11-15: br on :30
16-20: fr on :20
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,800 Yards



Workout #75
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
2,000 1x
{3 x 200 on 4:00 im S IM 2:00
{1 x 400 on 6:00 Back Drill D BK 1:30
{1 x 800 on 14:00 Ba/Br Pull by 100s P STK 1:45
{8 x 25 on :30 IM (as a 400) S IM 2:00
-
3,600 1x
{24 x 50 on :42 Free 50-45-40-35 Time Descend S FR 1:24
{24 x 25 on :27 Free 35-30-25-30 Time Descend S FR 1:48
{24 x 50 on :47 Best Str 55-50-45-40 Time Desc S STK 1:34
{24 x 25 on :27 Best Str 40-35-30-25 Time Desc S STK 1:48
-
500 1 x 500 on 10:00 Kick w/fins K STK 2:00
-
500 5 x 100 on 2:00 IM w/paddles P IM 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:35 PM 6,800 Yards

13+ #14

Workout #66
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
2,200 1x
{1 x 600 on 12:00 Swim S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
1,000 5 x 200 on 3:30 Free - Work DPS S FR 1:45
-
750 10 x 75 on 1:00 Free S FR 1:20
-
500 10 x 50 on :40 Free S FR 1:20
-
250 10 x 25 on :20 Non-Free S STK 1:20
-
25 1 x 25 on 1:00 Easy S STK 4:00
-
50 1 x 50 on 2:00 Sprint for Time S FR 4:00
-
175 1 x 175 on 4:00 CoolDown S STK 2:17
-
6:12 PM 4,950 Yards


Workout #67
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =============================
2,600 1x
{1 x 500 on 10:00 Free S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Build D STK 2:00
{10 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,000 10 x 100 on 2:00 NonFr - Neg Split S STK 2:00
-
800 16 x 50 on 1:15 One-Thirds S STK 2:30
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:10 PM 4,600 Yards



Workout #68
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================
1,000 1 x 1000 on 20:00 Free S FR 2:00
-
1,000 8 x 125 on 2:15 FKOB K FLY 1:48
-
1,200 12 x 100 on 2:15 75 Dr Fr, 10sec brk, 25 Sprint D FR 2:15
-
5,000 1x
{2 x 500 on 6:15 Free w/paddles and fins P FR 1:15
{3 x 400 on 5:30 Free S FR 1:22
{4 x 300 on 4:00 Free w/Paddles P FR 1:20
{5 x 200 on 2:30 Free S FR 1:15
{6 x 100 on 1:40 Free S FLY 1:40
-
200 1 x 200 on 4:00 Free S FR 2:00
-
6:54 PM 8,400 Yards


Workout #69
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ========================
2,000 2x
{1 x 400 on 7:00 Free S FR 1:45
{1 x 300 on 6:00 Non-Free Drill D STK 2:00
{8 x 25 on :30 Fly S FLY 2:00
{1 x 100 on 2:00 IM S IM 2:00
-
1,500 30 x 50 on :40 Free S FR 1:20
-
3,300 3x
{3 x 200 on 3:30 Back - Neg Split S BK 1:45
{1 x 500 on 6:00 Free - Neg Split S FR 1:12
{ ----------w/ or w/o paddles
-
200 1 x 200 on 4:00 Cool Down S FR 2:00
-
6:27 PM 7,000 Yards


Workout #70
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================
1,200 3 x 400 on 8:00 WarmUp S STK 2:00
-----#1 Drill/Swim by 25
-----#2 IM Drill
-----#3 Kick/Swim by 25
-
1,200 2x
{3 x 100 on 2:00 Kick K FR 2:00
{2 x 100 on 1:55 Kick K FR 1:55
{1 x 100 on 1:50 Kick K FR 1:50
-
1,800 18 x 100 on 2:00 w/Fins - 50Drill/50Swim D FLY 2:00
-----Fly Drill is 1 Stroke 3 Kicks
-
3,200 8x
{1 x 200 on 3:00 100Fly/100Free S IM 1:30
{1 x 200 on 3:30 100Back/100Breast S IM 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:57 PM 7,600 Yards

13+ #13

Workout #61 p
1 minute 30 seconds rest between sets
9:00 AM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
800 8 x 100 on 2:15 Back Kick K BK 2:15
-
1,000 4x
{3 x 50 on :50 Back 6/3/6 Drill D BK 1:40
{1 x 100 on 2:30 SPRINT Back S BK 2:30
-
2,400 3x
{1 x 200 on 3:00 Back S BK 1:30
{2 x 200 on 3:15 100Bk/100Br S IM 1:38
{1 x 200 on 3:30 Breast S BR 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
11:00 AM 6,000 Yards


Workout #62
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
600 12 x 50 on :50 6/3/6 Drill D FR 1:40
-----Odds-Free, Evens-Back
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
3,400 1x
{8 x 400 on 6:00 Free S FR 1:30
{ -----Odds-w/Paddles; Evens-Descend by 100
{1 x 200 on 4:00 Back S BK 2:00
-
6:23 PM 6,400 Yards



Workout #63
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ==============================
500 1 x 500 on 10:00 WarmUp S STK 2:00
-
400 1 x 400 on 8:00 SKDS by 25 S IM 2:00
-
400 8 x 50 on :50 Best Stroke Drill D STK 1:40
-
50 1 x 50 on 1:00 Easy 50 S STK 2:00
-
600 6 x 100 on 1:30 Best Strk, Descend by 25 S STK 1:30
-
800 4 x 200 on 3:45 Broken S STK 1:52
-
100 1 x 100 on 2:00 Easy S STK 2:00
-
1,000 8 x 125 on 1:30 Free, Descend by 2 S FR 1:12
-
400 4 x 100 on 2:00 Streamline Kick Bk/Br by 25 K IM 2:00
-
75 1 x 75 on 2:00 Easy S STK 2:40
-
50 1 x 50 on 4:00 SPRINT for Time S STK 8:00
-
150 6 x 25 on 1:00 Sprint 12.5 S STK 4:00
-
500 5 x 100 on 1:30 Cool-Down S FR 1:30
-
10:06 AM 5,025 Yards


Workout #64
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===============================
400 1 x 400 on 8:00 IM S IM 2:00
-
1,000 1 x 1000 on 20:00 Pull S IM 2:00
-----100 Bk/100 Br
-
400 1 x 400 on 8:00 IM Drill D IM 2:00
-
2,200 4x
{4 x 100 on 1:35 Best Stroke S STK 1:35
{ -----1:40/1:35/1:30/1:25 by Cycle
{3 x 50 on 1:20 Best Stroke Kick K STK 2:40
-
200 1 x 200 on 4:00 Breast Glide D BR 2:00
-
1,000 1 x 1000 on 20:00 Pull- 100 Fly/100 DA Back P FLY 2:00
-----No Paddles
-
800 1x
{8 x 25 on :25 Free S FR 1:40
{8 x 25 on :25 Best Stroke S STK 1:40
{8 x 25 on :30 Drill D STK 2:00
{8 x 25 on :40 Best Stroke Fast S STK 2:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:25 AM 6,200 Yards



Workout #65
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
200 1 x 200 on 4:00 Free S FR 2:00
-
600 6 x 100 on 2:00 Kick/Drill by 25 D STK 2:00
-
600 6 x 100 on 1:55 Drill/Swim by 25 D STK 1:55
-
600 8 x 75 on 1:10 Free Breathe 3/5/7 S FR 1:33
-
800 4 x 200 on 3:30 200Fly, 200Bk, 200Br, 200Fr S IM 1:45
-
2,000 10 x 200 on 3:00 Free - Negative Split by 100s S FR 1:30
-
75 1 x 75 on 4:00 Easy S STK 5:20
-
100 1 x 100 on 2:00 FREE SPRINT for time S FR 2:00
-
175 1 x 175 on 4:00 Cool-Down S STK 2:17
-
6:16 PM 5,150 Yards

13+ #12

Workout #56
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,500 1 x 1500 on 30:00 50 Drill, 50 Kick, 50 Swim S STK 2:00
-
3,200 2x
{1 x 400 on 7:00 Back w/PADDLES P BK 1:45
{2 x 200 on 3:30 Backstroke Neg Split S BK 1:45
{2 x 200 on 3:30 Back Descend by 50 S BK 1:45
{16 x 25 on :30 Back SPRINT S BK 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:46 PM 4,900 Yards



Workout #57
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =============================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
800 8 x 100 on 1:45 FKOB (NO FINS) K FLY 1:45
-
2,800 4x
{1 x 100 on 1:40 Fly S FLY 1:40
{1 x 100 on 1:40 50 Fly/50 Bk S IM 1:40
{1 x 100 on 1:40 Back S BK 1:40
{1 x 100 on 1:50 50 Back/50 Br S IM 1:50
{1 x 100 on 1:50 Breast S BR 1:50
{1 x 100 on 1:40 50 Br/50 Fr S IM 1:40
{1 x 100 on 1:40 IM S IM 1:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
9:58 AM 5,600 Yards


Workout #58
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Swim Back S STK 2:00
-
1,000 10 x 100 on 1:20 FKOB K FLY 1:20
-
4,800 4x
{4 x 200 on 2:30 Free S FR 1:15
{1 x 400 on 7:00 Back S BK 1:45
------Odd Cycles - Fr w/paddles& Buoy; Bk w/paddles
------Even Cycles - w/o
-
10:11 AM 7,600 Yards



Workout #59
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
800 1x
{1 x 200 on 4:00 Free S FR 2:00
{1 x 200 on 4:00 Drill Non-Fr D STK 2:00
{1 x 200 on 4:00 IM S IM 2:00
{1 x 200 on 4:00 Swim Non-Fr S STK 2:00
-
800 16 x 50 on 1:00 Free Kick w/fins SPRINT K FR 2:00
-
400 1 x 400 on 7:00 Back Swim S BK 1:45
-
250 10 x 25 on :40 Middle of Pool w/Turn S STK 2:40
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
1,000 20 x 50 on :50 Fist Drill D FR 1:40
-
1,200 12 x 100 on 1:40 Back-Breast w/PADDLES S IM 1:40
-----CM & MC All Back w/PADDLES
-----Ln 5 - 10 on 1:50
-
1,600 8x
{1 x 25 on :20 Free S FR 1:20
{1 x 25 on :25 Breast S BR 1:40
{1 x 25 on :25 Back S BK 1:40
{1 x 25 on :20 Fly S FLY 1:20
{1 x 100 on 1:30 IM S IM 1:30
-----Ln 5 - 6 Cycles 30 and 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,050 Yards


Workout #60
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
1,200 6 x 200 on 4:00 Drill, Pull, Swim S STK 2:00
-
1,000 10 x 100 on 2:00 50 Drill/50 Swim D BK 2:00
----Back Drill is Choice
-
800 8 x 100 on 2:00 Breast Kick K BR 2:00
-
800 8 x 100 on 3:00 Hold PBT+3 S STK 3:00
-
2,800 1x
{12 x 50 on :40 Free S FR 1:20
{8 x 100 on 1:30 Back S BK 1:30
{6 x 200 on 2:40 Free w/PADDLES P FR 1:20
{1 x 200 on 4:00 Back S BK 2:00
-
6:42 PM 6,600 Yards

13+ #11

Workout #51
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,600 2 x 800 on 16:00 50 Drill, 50 Swim S STK 2:00
-
3,800 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 8 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{6 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{4 x 300 on 3:45 Free - Descend by 100 S FR 1:15
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:38 PM 5,600 Yards



Workout #52
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 6 x 300 on 6:00 50 Drill, 50 Swim D STK 2:00
-
1,800 12x
{1 x 100 on 1:40 FKOB w/Fins K FLY 1:40
{1 x 50 on 1:00 One Arm Fly w/fins D FLY 2:00
-
3,600 3x
{1 x 200 on 3:30 Butterfly S BK 1:45
{2 x 100 on 1:30 Butterfly S BK 1:30
{2 x 100 on 1:30 Free S FR 1:30
{1 x 200 on 2:45 Free S FR 1:22
{2 x 100 on 1:15 Free S FR 1:15
{2 x 100 on 1:45 Backstroke S BK 1:45
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
10:27 AM 7,600 Yards


Workout #53
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ============================
300 1 x 300 on 6:00 Free S FR 2:00
-
1,000 40 x 25 on :40 Drill/Swim 4Bk/4Fr x 5 D STK 2:40
-
300 1 x 300 on 6:00 Free S FR 2:00
-
200 8 x 25 on 1:00 17yds Sprint, 8yds Easy S STK 4:00
-
300 1 x 300 on 6:00 Free S FR 2:00
-
1,200 12 x 100 on 1:45 25 Dr, 50 Sw, 25 Kick D STK 1:45
-
4,000 1x
{1 x 200 on 3:30 Fly S FLY 1:45
{7 x 100 on 1:30 50 Fly - 50 Bk S IM 1:30
{1 x 400 on 6:00 Back S BK 1:30
{5 x 100 on 1:40 50 Back - 50 Breast S IM 1:40
{1 x 600 on 10:00 Breast S BR 1:40
{3 x 100 on 1:35 50 Breast - 50 Free S IM 1:35
{1 x 800 on 11:00 Free S FR 1:22
{10 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
7:01 PM 7,300 Yards



Workout #54
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{2 x 300 on 6:00 IM Drill S IM 2:00
{6 x 100 on 2:00 Drill Down, Sprint Back D STK 2:00
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
450 9 x 50 on :55 Fist CatchUp Drill D FR 1:50
-
450 9 x 50 on :55 Back w/PADDLES P BK 1:50
-
3,000 1x
{1 x 500 on 6:45 Free S FR 1:21
{2 x 250 on 3:20 Free S FR 1:20
{5 x 100 on 1:20 Free S FR 1:20
{15 x 50 on :40 Free S FR 1:20
{30 x 25 on :20 Free S FR 1:20
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:30 PM 6,700 Yards


Workout #55
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,600 2x
{1 x 400 on 8:00 #1 Drill/Swim by 25 D STK 2:00
{ ------------------#2 Kick/Swim by 25
{8 x 50 on 1:00 Choice of Drill D STK 2:00
-
1,500 30 x 50 on 1:05 Kick Andreea's Choice Fast K STK 2:10
-
3,600 1x
{6 x 200 on 3:00 IM S IM 1:30
{6 x 100 on 1:25 Free S FR 1:25
{6 x 100 on 1:45 Breast S BR 1:45
{6 x 100 on 1:35 Back S BK 1:35
{6 x 100 on 1:40 Fly S FLY 1:40
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
6:44 PM 7,100 Yards

13+ #10

Workout #46
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
800 16 x 50 on :40 FKOB w/Fins K FLY 1:20
-
900 18 x 50 on :55 Non Free Drill of Choice D STK 1:50
-
3,200 2x
{2 x 200 on 3:00 Neg Split by 100 S FR 1:30
{2 x 200 on 3:00 Free - Work DPS S FR 1:30
{4 x 200 on 3:00 Free - Descend 1 to 4 S FR 1:30
-
200 1 x 200 on 4:00 Cool Down S FR 2:00
-
6:28 PM 6,700 Yards


Workout #47
1 minute 30 seconds rest between sets
5:20 PM Start
Yards Set Description WORK STK PACE
====== ===================================
500 1 x 500 on 10:00 Backstroke WarmUp S BK 2:00
-
6,000 3x
{2 x 800 on 10:30 Free S FR 1:19
{ -----------Cycle 1 - Paddles and Buoy
{ -----------Cycle 2 - Paddles Only
{ -----------Cycle 3 - Normal Swim
{4 x 100 on 1:45 FKOB K FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
7:02 PM 6,700 Yards


Workout #48 - Tuesday, 08 November 2005
Gallatin Gold Group
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,200 6 x 200 on 4:00 IM Drill S IM 2:00
-
750 10 x 75 on 1:20 50 Fly Drill, 25 Fly Swim D FLY 1:47
----------Fly Drill Choice
-
1,200 12 x 100 on 2:00 Kick K STK 2:00
-----1-3 on 2:00; 4-6 on 1:55;
-----7-9 on 1:50; 10-12 on 1:45
-
750 10 x 75 on 2:00 Free S FR 2:40
------ Time equals BT for 100 Free
-
4,000 5x
{4 x 100 on 1:15 Free S FR 1:15
{4 x 100 on 1:45 Best Stroke S STK 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
7:05 PM 8,100 Yards



Workout #49 - Wednesday, 09 November 2005
Gallatin Gold Group
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,200 3 x 400 on 8:00 Swim, Drill, Swim S STK 2:00
-
1,600 8 x 200 on 3:45 FKOB K FLY 1:52
-
4,000 4x
{4 x 25 on :20 Free S FR 1:20
{4 x 50 on :40 Free S FR 1:20
{4 x 75 on 1:00 Free S FR 1:20
{4 x 100 on 1:20 Free S FR 1:20
-
200 1 x 200 on 4:00 Backstroke Cool Down S BK 2:00
-
6:27 PM 7,000 Yards


Workout #50
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ====================================
1,200 12 x 100 on 2:00 Drill Down, Swim Back D STK 2:00
-
1,600 16x
{1 x 25 on :45 Sprint w/Paddles and Cuff P FR 3:00
{ -------25 Is SPRINT
{1 x 75 on 1:30 Pull DPS w/Paddles and Cuff P FR 2:00
-
1,800 36 x 50 on :40 Odds-Free, Evens-NonFree S STK 1:20
-
3,000 5x
{1 x 500 on 6:30 Free S FR 1:18
{2 x 50 on 1:30 Non-Free SPRINT S STK 3:00
-
200 1 x 200 on 4:00 Cool-Down S STK 2:00
-
6:53 PM 7,800 Yards

High School #6

Workout #26
1 minute 30 seconds rest between sets
4:45 PM Start
Yards Set Description WORK STK PACE
====== =============================
600 8 x 75 on 1:45 FKOB K FLY 2:20
--
1,200 3x
{3 x 100 on 2:00 50 Free - 50 Sprint Non-Free S STK 2:00
{4 x 25 on :45 Free - 0 or 1 Breath Sprint S FR 3:00
--
5:28 PM 1,800 Yards


Workout #27
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===============================
500 1 x 500 on 12:00 Easy/Sprint by 25 S FR 2:24
--
400 8 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
--
700 7 x 100 on 2:00 Back - 50 Mod, 50 w/overkick S BK 2:00
--
2,000 20 x 100 on 1:30 Free S FR 1:30
Option - 16 on 1:45
--
5:26 PM 3,600 Yards


Workout #28
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===================================
500 1 x 500 on 12:00 75 Free/25 Non-Free S STK 2:24
--
2,400 24 x 100 on 1:50 75 Swim, 25 Kick Sprint S FR 1:50
--
500 10 x 50 on 1:00 Fist Drill Free D FR 2:00
--
5:25 PM 3,400 Yards


Workout #29
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
500 1 x 500 on 12:00 Swim/Kick by 25 S STK 2:24
--
750 6 x 125 on 2:00 Free - Use Pads if you have them P FR 1:36
--
500 10 x 50 on 1:00 25 FKOB, 25 Backstroke K FLY 2:00
--
1,400 2x
{12 x 25 on :25 Free S FR 1:40
{8 x 50 on :50 Free S FR 1:40
--
300 6 x 50 on 1:05 Double Arm Backstroke D BK 2:10
--
5:26 PM 3,450 Yards


Workout #30
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================
600 1x
{1 x 300 on 6:00 Free S FR 2:00
{6 x 50 on 1:00 Easy/Sprint by 50 S FR 2:00
--
1,600 8 x 200 on 3:30 IM Drill D IM 1:45
--
600 12 x 50 on 1:00 50 1-Arm Fly D FLY 2:00
--
100 4 x 25 on 2:00 Dives From Blocks S STK 8:00
--
200 1 x 200 on 6:00 Easy S FR 3:00
--
5:29 PM 3,100 Yards

High School #5

Workout #21
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================================
600 2 x 300 on 6:45 Sw/K by 25 S STK 2:15
--
800 8 x 100 on 2:00 IM Drill D IM 2:00
--
375 5 x 75 on 2:00 FKOB K FLY 2:40
After 75s they will end up in Deep End. Work on Starts/Dives/Relay Exchanges
--
1 on 30:00 Dives
--
5:28 PM 1,775 Yards


Workout #22
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===================================
800 4 x 200 on 3:30 Ez/Sprint by 25 S STK 1:45
--
900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
1,600 2x
{4 x 25 on :30 Free Br x 9 S FR 2:00
{3 x 50 on :50 Free Br x 7 S FR 1:40
{4 x 100 on 1:45 Free Br x 5 S FR 1:45
{3 x 50 on :50 Free Br x 7 S FR 1:40
--
400 8 x 50 on 1:00 Catch-Up Drill D FR 2:00
--
5:27 PM 3,700 Yards


Workout #23
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
500 1 x 500 on 12:00 Free S FR 2:24
--
500 10 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
--
500 10 x 50 on 1:10 Breast Drill - 1 Pull/2 Kicks D BR 2:20
--
500 10 x 50 on 1:00 6/3/6 Free Drill S FR 2:00
--
400 16 x 25 on :30 Free Br x 7 or 9 S FR 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:22 PM 2,600 Yards



Workout #24
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 1 x 600 on 12:00 Dr/K/Sw by 100 S STK 2:00
--
600 6 x 100 on 1:45 Free - Work DPS <16strks S FR 1:45
--
2,600 2x
{4 x 200 on 4:00 IM - Broken 50/5 S IM 2:00
{20 x 25 on :30 IM Order by 25 S IM 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 4,000 Yards


Workout #25
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
600 1 x 600 on 13:00 Drill/Swim by 25 D STK 2:10
--
400 8 x 50 on 1:05 Breast Drill - 1 Pull/3 Kicks D BR 2:10
w/Paddles
--
1,000 10 x 100 on 2:00 50 Side Kick, 50 Back K BK 2:00
Lane 6 - 11 on 1:50
--
1,200 4x
{4 x 25 on :30 Free Sprint S FR 2:00
{2 x 100 on 2:00 Best Non-Free Sprint S STK 2:00
--
5:27 PM 3,200 Yards

13+ #9

Workout #41
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==========================================
1,200 1 x 1200 on 20:00 Drill Down, Swim Back S STK 1:40
-
1,200 12 x 100 on 1:40 FKOB w/fins K FLY 1:40
-
900 18 x 50 on :55 Free Drill of Andreea's Choice D FR 1:50
-
2,000 10 x 200 on 3:00 Pull- 100Bk/100Fr P IM 1:30
-
3,600 3x
{8 x 50 on :45 Non-Free S STK 1:30
{1 x 200 on 4:00 Easy S FR 2:00
{8 x 50 on :35 Free S FR 1:10
{1 x 200 on 4:00 Easy S FR 2:00
-
7:00 PM 8,900 Yards



Workout #42
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ==================================
1,200 6 x 200 on 4:00 Swim, Drill, IM S STK 2:00
-
400 8 x 50 on :55 Back Gator Drill D BK 1:50
-
400 8 x 50 on 1:00 1 Arm Fly Drill D FLY 2:00
-
1,200 16 x 75 on 1:30 Back - Rope mid-way S BK 2:00
-
1,000 10 x 100 on 1:40 Fly - Rope mid-way S FLY 1:40
-----Fly w/Fins
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
5:44 PM 4,400 Yards


Workout #43
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =====================================
200 2 x 100 on 2:00 IM S IM 2:00
-
200 1 x 200 on 4:00 FKOB K FLY 2:00
-
400 1 x 400 on 8:00 IM Pull P IM 2:00
-
400 8 x 50 on :55 IM Rotation S IM 1:50
-
1,800 2x
{3 x 300 on 5:00 Free S FR 1:40
----------#1 - Free Drill - one arm rest @ hips
----------#2 - 100 Fast/100 Easy/100 Fast
----------#3 - Swim @ 80% Intensity
-
400 1 x 400 on 7:00 Best Stroke Kick K STK 1:45
-
400 8 x 50 on 1:00 Fly Pull w/Pads & Buoy P FLY 2:00
-
1,200 2x
{3 x 200 on 4:00 Best Stroke S STK 2:00
----------#1 - Best Stroke Drill
----------#2 - Best Stroke 50 Easy/50 Fast
----------#3 - Best Stroke
-
6:16 PM 5,000 Yards



Workout #44
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ======================================
2,100 1x
{1 x 500 on 9:00 Free S FR 1:48
{1 x 400 on 8:00 IM - Drill Down, Swim Back S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 Choice - Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,000 5 x 200 on 3:45 FKOB K FLY 1:52
-
1,500 6 x 250 on 3:45 IM - 3 strokes 50, 1 str 100 S IM 1:30
----------#1&2 - 100 Fly, 50 Bk, 50 Br, 50 Fr
----------#3&4 - 50 Fly, 100 Bk, 50 Br, 50 Fr
----------#5&6 - 50 Fly, 50 Bk, 100 Br, 50 Fr
-
3,200 2x
{4 x 50 on :35 Free S FR 1:10
{1 x 200 on 4:00 Easy Free S FR 2:00
{4 x 100 on 1:15 Free S FR 1:15
{1 x 200 on 4:00 Easy S FR 2:00
{2 x 200 on 2:30 Free S FR 1:15
{1 x 200 on 4:00 Free S FR 2:00
-
6:46 PM 7,800 Yards


Workout #45
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =======================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,800 2x
{5 x 100 on 1:30 25 Dr, 50 Sw, 25 Sprint Kick D FR 1:30
{8 x 50 on :55 Non-Free, Drill/Sprint D STK 1:50
-
1,800 18 x 100 on 1:30 Free Pull w/Pads & Bands P FR 1:30
---------No Buoys on this set.
-
200 1 x 200 on 4:00 Backstroke Easy S BK 2:00
-
500 1x
{12 x 25 on :45 Fly - One Breath S FLY 3:00
{1 x 200 on 4:00 Cool Down S STK 2:00
-
6:23 PM 5,900 Yards

13+ #8

Workout #36
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ======================================
1,000 1 x 1000 on 20:00 Drill Down, Swim Back S STK 2:00
-
800 1 x 800 on 18:00 Kick w/o boards K STK 2:15
-
3,000 20 x 150 on 2:15 Pull w/Paddles and Band P FR 1:30
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:43 PM 5,000 Yards


Workout #37
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =====================================
900 3 x 300 on 6:00 Swim, Drill, Swim S STK 2:00
-
600 12 x 50 on :55 Drill of Choice, IM Rotation D IM 1:50
-
800 8 x 100 on 1:40 FKOB w/Fins K FLY 1:40
-
4,000 2x
{8 x 50 on 1:00 Free w/parachute S FR 2:00
{8 x 100 on 2:15 25Sw, 20Pushouts, 75Sw S FR 2:15
{12 x 50 on :50 Fly w/Fins & Buoy S FLY 1:40
{1 x 200 on 3:30 Fly S FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:23 AM 6,500 Yards


Workout #38
1 minute 30 seconds rest between sets
5:30 PM Start
Yards Set Description WORK STK PACE
====== ====================================
600 1 x 600 on 12:00 WarmUp S STK 2:00
-
1,000 40 x 25 on :30 Breast w/pads and fins D BR 2:00
-
200 1 x 200 on 4:00 Breast with long glide D BR 2:00
-
250 5 x 50 on 2:00 Starts, Turns, Finishes D FR 4:00
-
5,250 5x
{6 x 100 on 1:15 Free S FR 1:15
{1 x 450 on 7:30 BestTime for 500 or Faster S FR 1:40
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
7:45 PM 7,500 Yards



Workout #39
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =======================================
1,200 1x
{1 x 400 on 8:00 Swim S STK 2:00
{2 x 200 on 4:00 IM S IM 2:00
{4 x 100 on 2:00 Drill of Choice D STK 2:00
-
600 12 x 50 on :55 Fly Drill Choice D FLY 1:50
-
1,200 16 x 75 on 1:20 25 Kick, 50 Swim S STK 1:47
-
4,800 1x
{1 x 400 on 6:30 IM S IM 1:38
{8 x 100 on 1:45 FKOB K FLY 1:45
{1 x 400 on 6:30 IM S IM 1:38
{9 x 100 on 1:40 Backstroke Pull w/Paddles P BK 1:40
{1 x 400 on 6:30 IM S IM 1:38
{8 x 75 on 1:40 Breast Kick on Back K BR 2:13
{1 x 400 on 6:30 IM S IM 1:38
{9 x 100 on 1:20 Free Pull w/Paddles P FR 1:20
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:58 PM 8,000 Yards



Workout #40
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,200 4 x 300 on 6:00 50 Drill, 50 Swim S STK 2:00
-
1,000 2 x 500 on 12:00 Kick-Easy Down, Sprint Back K STK 2:24
-
600 12 x 50 on :55 Breast Drill - D BR 1:50
-----One Stroke, One Pullout
-
800 16 x 50 on :55 Fly Down, Breast Back S IM 1:50
-
1,800 9 x 200 on 3:30 Fly w/Fins & Buoy S FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:29 PM 5,600 Yards

High School #4

Workout #16
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
700 2 x 350 on 6:45 Ez/Fast by 25 S FR 1:56
--
600 8 x 75 on 1:30 50 FKOB, 25 Backstroke K BK 2:00
Work underwaters - 8 kicks u/w each wall
--
900 4x
{1 x 75 on 2:00 Breast w/Single Pull-out S BR 2:40
{1 x 75 on 2:00 Breast w/double pull pullout D BR 2:40
{1 x 75 on 2:00 Breast w/triple pull pullout D BR 2:40
--
200 8 x 25 on 2:00 Choice Stroke S STK 8:00
Sprint from Block Start
--
5:26 PM 2,400 Yards


Workout #17
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
600 3 x 200 on 4:00 Dr/Kick by 50 S STK 2:00
--
600 6 x 100 on 2:00 50 Side Kick, 50 Back K BK 2:00
--
1,500 2x
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 100 on 2:00 Free Br x 5 S FR 2:00
{1 x 125 on 2:30 Free Br x 5 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 100 on 2:00 Free Br x 5 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
--
600 6 x 100 on 2:00 FKOB K FLY 2:00
--
5:27 PM 3,300 Yards


Workout #18
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
750 1 x 750 on 13:30 Swim/Kick by 25 S FR 1:48
--
600 12 x 50 on 1:00 Fingertip Drag Drill D FR 2:00
--
750 10 x 75 on 2:00 FKOB K FLY 2:40
--
500 20 x 25 on :45 20 Yard Sprint, flat st at flags D FR 3:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:27 PM 2,800 Yards


Workout #19
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
600 12 x 50 on 1:05 25 Swim/25 OverKick S FR 2:10
--
600 12 x 50 on 1:00 Single Arm Fly D FLY 2:00
--
600 12 x 50 on 1:05 Kick on Sides K BK 2:10
--
1,550 1x
{2 x 300 on 5:30 Free w/Snorkel S FR 1:50
{ Or Breathe every 5
{2 x 225 on 4:00 Free w/paddles P FR 1:47
{2 x 175 on 2:30 Free Sprint S FR 1:26
{2 x 75 on 1:30 Free Easy S FLY 2:00
--
5:26 PM 3,350 Yards


Workout #20
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 16 x 75 on 1:30 50 Swim, 25 Kick Sprint S FR 2:00
--
1,500 1x{30 x 50 on 1:45 Fly-25, 15Pushouts, 25 S FLY 3:30
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 2,900 Yards

High School #3

Workout #11
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
700 7 x 100 on 2:00 Easy/Fast by 25 S STK 2:00
--
600 12 x 50 on 1:05 6/3/6 Back D FR 2:10
--
600 12 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
--
1,200 2x
{1 x 150 on 2:50 Back S BK 1:53
{1 x 75 on 1:20 Back S BK 1:47
{1 x 75 on 1:30 Free S FR 2:00
{1 x 150 on 2:30 Free S FR 1:40
{1 x 75 on 1:10 Free S FR 1:33
{1 x 75 on 1:40 Back S BK 2:13
--
5:23 PM 3,100 Yards


Workout #12
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
750 3 x 250 on 4:30 Free - Kick/Swim by 25 S FR 1:48
--
1,350 9 x 150 on 3:00 Freestyle - DPS <14SPL S BK 2:00
--
1,200 24 x 50 on 1:05 Odds - Fist Drill S FR 2:10
Evens - Sprint Free
--
5:25 PM 3,300 Yards


Workout #13
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 6 x 100 on 2:05 50 C/U Drill, 50 Sprint D FR 2:05
--
800 1 x 800 on 17:30 Free for Time S FR 2:11
--
600 8 x 75 on 2:00 FKOB K FLY 2:40
--
1,200 6 x 200 on 3:30 Free w/Snorkel S FR 1:45
--
5:27 PM 3,200 Yards


Workout #14
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===========================
600 2 x 300 on 6:45 Kick/Swim by 25 D STK 2:15
--
400 8 x 50 on 1:05 6/3/6 Back Drill D FR 2:10
--
600 2 x 300 on 6:00 Kick on Back K FR 2:00
--
1,800 2x
{1 x 75 on 1:20 Back S BK 1:47
{1 x 225 on 4:00 Free S FR 1:47
{1 x 225 on 4:20 Back S BK 1:56
{1 x 150 on 2:40 Free S FR 1:47
{1 x 150 on 2:50 Back S BK 1:53
{1 x 75 on 1:20 Free S FR 1:47
{1 on 1:00 Rest
--
5:30 PM 3,400 Yards


Workout #15
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =====================================
600 12 x 50 on 1:05 Free Catch-Up Drill D FR 2:10
--
600 2 x 300 on 8:00 Reverse IM Swim S IM 2:40
--
300 6 x 50 on 1:10 Breast Drill - 1 pull 2 kicks D BR 2:20
--
1,500 30 x 50 on :50 Free - Br x 5 S FR 1:40
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:28 PM 3,200 Yards

13+ #7

Workout #31
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 Kick Down, Swim Back S STK 2:00
{4 x 100 on 2:00 Drill Down, Swim Back D STK 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40

800 8 x 100 on 1:45 Fly Kick on Back K FLY 1:45

1,200 12 x 100 on 1:45 50-1ArmFlyDrill; 50-FlySwim D FLY 1:45

2,400 8x
{1 x 100 on 1:30 SPRINT Free S FR 1:30
{ ---Odds-NonFree; Evens-Free (Kyle-IM rotation)
{1 x 200 on 5:00 Free Easy S FR 2:30

6:34 PM 6,000 Yards


Workout #32
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
800 1 x 800 on 16:00 WarmUp S STK 2:00

800 16 x 50 on :50 Drill D STK 1:40

3,000 2x
{1 x 500 on 7:15 75 Free, 25 Fly Sprint S FR 1:27
{1 x 500 on 7:15 75 Free, 25 Back Sprint S FR 1:27
{1 x 500 on 7:30 75 Free, 25 Breast Sprint S FR 1:30

2,000 2 x 1000 on 12:30 Free w/Paddles and Fins S FR 1:15

6:14 PM 6,600 Yards


Workout #33
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==================================
1,000 5 x 200 on 4:00 Swim, Drill, Swim, Drill, Swim S STK 2:00

600 12 x 50 on 1:05 Back Drill of Andreea's Choice D BK 2:10

1,200 12 x 100 on 1:45 Fly Kick on Back K FLY 1:45

1,500 1x
{10 x 50 on :50 25 Fly/25 Back - Work Turn S IM 1:40
{10 x 50 on :50 25 Back/25 Breast - Work Turn S IM 1:40
{10 x 50 on :50 25 Breast/25 Free - Work Turn S IM 1:40

3,600 1x
{1 x 200 on 3:20 Fly S FLY 1:40
{7 x 100 on 1:30 50 Fly - 50 Bk S IM 1:30
{1 x 400 on 6:00 Back S BK 1:30
{5 x 100 on 1:40 50 Back - 50 Breast S IM 1:40
{1 x 600 on 10:00 Breast S BR 1:40
{3 x 100 on 1:35 50 Breast - 50 Free S IM 1:35
{1 x 800 on 11:00 Free S FR 1:22
{1 x 100 on 2:00 IM S IM 2:00

6:53 PM 7,900 Yards


Workout #34
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 4 x 300 on 6:00 Swim, Drill, IM, Swim S STK 2:00

400 8 x 50 on :50 CatchUp Drill D FR 1:40

400 8 x 50 on :50 6/3/6 Drill D FR 1:40

800 1 x 800 on 18:00 Choice Kick w/o board K STK 2:15

4,000 20 x 200 on 2:40 Free S FR 1:20

200 1 x 200 on 4:00 Back S BK 2:00

6:33 PM 7,000 Yards


Workout #35
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 12 x 100 on 2:00 Sw, K, Dr D STK 2:00

800 4 x 200 on 3:00 Distance Per Stroke D FR 1:30

800 8 x 100 on 1:45 FKOB K FLY 1:45

5,100 1x
{4 x 200 on 2:40 Free S FR 1:20
{2 x 400 on 5:00 Free S FR 1:15
{1 x 800 on 10:00 Free S FR 1:15
{2 x 400 on 5:00 Free S FR 1:15
{4 x 200 on 2:40 Free S FR 1:20
{1 x 100 on 3:00 Easy Swim S STK 3:00
{2 x 300 on 4:00 Hold Steady Pace S FR 1:20
{4 x 100 on 2:30 SPRINT S FR 2:30

200 1 x 200 on 4:00 Cool Down S STK 2:00

6:44 PM 8,100 Yards

13+ #6

Workout #26
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ==============================
1,000 1 x 1000 on 19:00 Free S FR 1:54

600 12 x 50 on :55 Kick Br Down, Drill Back D BR 1:50

900 18 x 50 on :50 Free Drill D FR 1:40
Odd-Fist, Even-CatchUp

3,000 2x
{6 x 200 on 3:00 100 Non-Free, 100 Free S STK 1:30
{1 x 300 on 5:00 Free S FIN 1:40

5:47 PM 5,500 Yards


Workout #27
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ====================================
1,000 2 x 500 on 10:00 Swim/Drill S STK 2:00

1,200 12x
{1 x 50 on :50 Free Drill D FR 1:40
{1 x 50 on :40 Sprint S FR 1:20

1,000 10 x 100 on 1:50 FKOB K FLY 1:50

5,000 5x
{5 x 100 on 1:20 Free S FR 1:20
{5 x 100 on 1:30 Non-Free S STK 1:30

200 1 x 200 on 4:00 Cool-Down S STK 2:00

0:29 AM 8,400 Yards


Workout #28
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
2,300 1x
{1 x 300 on 6:00 Warmup S STK 2:00
{40 x 25 on :40 IM - Odds Drill/Evens Swim S IM 2:40
{40 x 25 on :40 Kick - Odds-Med, Evens-FAST K FR 2:40

1,000 5 x 200 on 3:10 IM S IM 1:35

1,500 10 x 150 on 2:15 100Free + 50Breast S STK 1:30

200 1 x 200 on 4:00 Double Arm Back/Breast Kick D BR 2:00

800 16 x 50 on :55 Best stroke S BK 1:50

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:40 PM 6,000 Yards


Workout #29
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================
1,000 2 x 500 on 10:00 Warmup - Drill every 3rd lap S STK 2:00

500 1 x 500 on 10:00 Kick - Sprint every 3rd lap K FR 2:00

600 8 x 75 on 1:10 50 Drill/25 Swim D STK 1:33

800 8 x 100 on 1:45 FKOB K FLY 1:45

3,600 4x
{4 x 100 on 1:30 Free - Descend S FR 1:30
{4 x 75 on 1:15 Drill/Swim by 1/2 Lap D FR 1:40
{4 x 50 on 1:15 Sprint S FR 2:30

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:41 PM 6,700 Yards


Workout #30
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==================================
900 1x
{1 x 300 on 6:00 Free S FR 2:00
{3 x 100 on 2:00 IM S IM 2:00
{6 x 50 on 1:00 Breast-25 Glide, 25 Build S BR 2:00

1,000 10 x 100 on 1:45 Best Stroke S BR 1:45
--50 Kick w/3 stroke explosion in middle/50 drill

2,200 2x
{2 x 25 on :40 1st Cycle Free/2nd BestStrk S STK 2:40
{2 x 50 on 1:00 by cycle Fr/BestStrk S STK 2:00
{2 x 100 on 2:00 by cycle Fr/BestStrk S STK 2:00
{1 x 200 on 3:30 by cycle Fr/BestStrk S STK 1:45
{1 x 500 on 8:00 by cycle Fr/BestStrk S STK 1:36
{ --1st Free Drill; 2nd choice drill 200 10" break @ 100;
{ --2x100 5" break at 50; 2x50 3" break at 25
{2 x 25 on :40 by cycle Fr/BestStrk S STK 2:40

200 1 x 200 on 6:00 CoolDown S STK 3:00

5:57 PM 4,300 Yards

13+ #5

Workout #21
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===================================
1,000 1 x 1000 on 20:00 Free S FR 2:00

1,600 16 x 100 on 1:30 Fly Kick on Back w/fins K FLY 1:30

5,100 3x{3 x 500 on 8:00 Free w/Pads, Bands, Buoy P FR 1:36
{1 x 200 on 4:00 Backstroke S BK 2:00

10:22 AM 7,700 Yards


Workout #22
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==========================================
1,200 4 x 300 on 6:00 50 Drill, 50 Swim D STK 2:00

1,200 12 x 100 on 1:50 25 Kick, 50 6/3/6 Dr, 25 Swim D FR 1:50
--------Ln 5 - 10 on 2:00

1,000 20 x 50 on 1:00 Kick K STK 2:00

5,000 1x
{12 x 50 on :40 Free S FR 1:20
{10 x 100 on 1:15 Free - Neg Split S FR 1:15
{8 x 200 on 2:30 Free - Neg Split S FR 1:15
{6 x 300 on 3:45 Free - Descend by 100 S FR 1:15
200 1 x 200 on 4:00 Cool Down S STK 2:00

6:51 PM 8,600 Yards



Workout #23
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,200 3 x 400 on 8:00 500 Sw, 400IM Dr, 300 IM Swim S IM 2:00

1,200 6 x 200 on 2:30 Free Pull w/paddles S FR 1:15

800 8 x 100 on 1:45 FKOB K FLY 1:45

600 6 x 100 on 1:40 50 Drill / 50 Swim D STK 1:40
Odd- Back; Even- Free

3,200 4x
{1 x 200 on 2:50 Back S BK 1:25
{1 x 100 on 1:20 Back S BK 1:20
{1 x 100 on 1:30 Free S FR 1:30
{1 x 200 on 2:30 Free S FR 1:15
{1 x 100 on 1:10 Free S FR 1:10
{1 x 100 on 1:40 Back S BK 1:40

50 1 x 50 on 2:00 Free S FR 4:00

1,200 2x
{4 x 100 on 1:20 Free - Descend S FR 1:20
{4 x 50 on :55 Breast Descend S BR 1:50

200 1 x 200 on 4:00 Free S STK 2:00

6:55 PM 8,450 Yards



Workout #24
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,000 1 x 1000 on 18:00 WarmUp S STK 1:48

600 12 x 50 on :50 Back - Gator Drill S BK 1:40

1,200 4x
{1 x 100 on 1:40 50 Fly / 50 Back S IM 1:40
{1 x 100 on 1:40 50 Back / 50 Breast S IM 1:40
{1 x 100 on 1:40 50 Breast / 50 Free S IM 1:40

3,200 4x
{6 x 100 on 1:40 Backstroke S BK 1:40
{ --------Cycles #1&#3 w/paddles, Cycles #2&#4 w/o
{1 x 200 on 4:00 Free S FR 2:00

6:20 PM 6,000 Yards



Workout #25
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
2,400 12x
{1 x 100 on 1:50 IM Drill of Andreea's choice D IM 1:50
{1 x 100 on 1:40 IM S IM 1:40

2,000 20 x 100 on 1:45 50 Fly Kick on Bk, 50 Fly Swim K FLY 1:45

4,000 1x
{1 x 400 on 5:30 Free S FIN 1:22
{3 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:20 Free S FR 1:20
{2 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:10 Free S FR 1:18
{1 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:00 Free S FR 1:15

200 1 x 200 on 5:00 C

6:55 PM 8,600 Yards

High School #2

Workout #6 -
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ============================================
600 1 x 600 on 13:30 Free Swim S FR 2:15
--
600 8 x 75 on 1:45 Drill - touch waist/shoulder/cap D FR 2:20
--
600 8 x 75 on 2:00 FKOB K FLY 2:40
--
800 16 x 50 on 1:15 Non-Free Sprint S FR 2:30
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:30 PM 2,800 Yards



Workout #7
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
600 6 x 100 on 2:15 Easy/Sprint by 25 S FR 2:15
--
900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
1,800 3x{4 x 75 on 1:30 Best Stroke - Sprint S STK 2:00
{6 x 50 on 1:20 Best Stroke Sprint KICK K STK 2:40
--
5:30 PM 3,300 Yards



Workout #8 -
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
600 2 x 300 on 6:45 Free - work fast turns S FR 2:15
--
800 8 x 100 on 2:30 Breast - by 25-8/7/6/5 strokes D BR 2:30
--
750 10 x 75 on 1:45 Free - Work DPS <16strks S FR 2:20
--
900 1x{4 x 75 on 1:40 50 Fly/25 Back S IM 2:13
{4 x 75 on 1:40 50 Back/25 Breast S IM 2:13
{4 x 75 on 1:40 50 Breast/25 Free S IM 2:13
--
5:31 PM 3,050 Yards



Workout #9
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =======================================
800 4 x 200 on 3:45 Free - Drill/Sprint by 25 S FR 1:52
--
900 12 x 75 on 1:20 Free - Sprint D FR 1:47
--
600 12 x 50 on 1:00 Free 1/3rds S FR 2:00
--
1,000 10 x 100 on 1:45 Free - Work DPS <12strks S FR 1:45
--
300 12 x 25 on :40 Double Flip 25s D FR 2:40
--
5:31 PM 3,600 Yards



Workout #10
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
800 2 x 400 on 7:00 Swim - Free S FR 1:45
--
500 1 x 500 on 10:00 For Time S FR 2:00
--
750 10 x 75 on 1:40 Swim - 50 Mod, 25 Overkick S FR 2:13
--
600 24 x 25 on :30 Non-Free S STK 2:00
--
600 8 x 75 on 2:00 FKOB K FLY 2:40
--
5:32 PM 3,250 Yards

13+ #4

Workout #16
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
800 2 x 400 on 8:00 Drill Down, Swim Back D STK 2:00

1,200 12 x 100 on 1:50 Kick Down, Swim Back K STK 1:50

600 12 x 50 on :55 Breast with Fins (Fly Kick) D BR 1:50

6,000 2x{2 x 500 on 5:45 Free w/paddles and fins P FR 1:09
{2 x 400 on 5:30 Free S FR 1:22
{2 x 300 on 4:00 Free w/paddles P FR 1:20
{2 x 200 on 2:30 Free S FR 1:15
{2 x 100 on 1:30 Free S FLY 1:30

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:48 PM 8,800 Yards



Workout #17
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
1,000 10 x 100 on 2:00 IM Drill of Andreea's Choice D IM 2:00

1,800 12x{1 x 100 on 1:50 Fly Kick on Back K FLY 1:50
{1 x 50 on 1:10 Fly Drill of Andreea's Choice D FLY 2:20

1,200 6 x 200 on 3:30 IM S IM 1:45
Ln 5 - 5 on 4:00

4,000 80 x 50 on :40 Free S FR 1:20
Ln 5 - 70 on :45

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:52 PM 8,200 Yards



Workout #18
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,000 2 x 500 on 9:00 Swim, Drill, Swim S STK 1:48

2,000 10 x 200 on 3:00 FLY w/Fins and Pull-Buoy S FLY 1:30

1,500 10 x 150 on 2:30 Back w/paddles P BK 1:40

800 8 x 100 on 1:45 Breast S BR 1:45

500 10 x 50 on :40 Free S FR 1:20

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:18 PM 6,000 Yards



Workout #19
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ======================================
1,600 16 x 100 on 2:00 Drill Down, Swim Back D BK 2:00

1,200 12 x 100 on 1:45 Fly Kick On Back K FLY 1:45
10 Kicks underwater off each start

5,000 5x{6 x 100 on 1:30 Free - Negative Split S FR 1:30
{1 x 400 on 6:00 Free - Descending by 100 S FR 1:30

300 6 x 50 on :40 Free S FR 1:20

200 1 x 200 on 4:00 Cool-Down S STK 2:00

6:54 PM 8,300 Yards



Workout #20
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
1,000 5 x 200 on 4:00 Swim, Drill, Kick, Drill, Swim S STK 2:00

3,000 5x{4 x 50 on :50 IM Rotation S IM 1:40
{2 x 200 on 3:00 IM S IM 1:30

1,000 40 x 25 on :20 Free w/Fins S FR 1:20

200 1 x 200 on 4:00 CoolDown S STK 2:00

5:40 PM 5,200 Yards

13+ #3

Workout #11
1 minute 30 seconds rest between sets
8:55 AM Start
Yards Set Description WORK STK PACE
====== ===================================
500 1 x 500 on 10:00 Free S STK 2:00

1,500 15 x 100 on 1:30 Free w/ankle bands S FLY 1:30

3,000 6x{1 x 100 on 1:30 25Fly/75Fr S 1:30
{1 x 100 on 1:30 50Fly/50Free S 1:30
{1 x 100 on 1:30 75Fly/25Fr S 1:30
{1 x 100 on 1:30 Fly S FLY 1:30
{1 x 100 on 1:30 Free S FR 1:30

200 1 x 200 on 4:00 Cool-Down S STK 2:00

10:22 AM 5,200 Yards



Workout #12
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ============================================
1,000 20 x 50 on :55 CatchUp Drill D FR 1:50

1,200 12 x 100 on 1:45 Fly Kick On Back K FLY 1:45

1,200 12 x 100 on 1:30 IM - Work Turns S IM 1:30

1,000 2 x 500 on 7:00 Free Pull with Paddles & Buoy P FR 1:24

3,900 3x{6 x 100 on 1:30 Free - Descending 1-3, 4-6 S FR 1:30
{8 x 50 on :35 Free S FR 1:10
{12 x 25 on :30 Back - 10 Kicks underwater S BK 2:00

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:54 PM 8,500 Yards



Workout #13
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =======================================
1,600 1x{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 Kick Down, Swim Back S STK 2:00
{4 x 100 on 2:00 Drill Down, Swim Back D STK 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40

600 12 x 50 on 1:00 Back Drill - Vertical CatchUp D BK 2:00

1,200 12 x 100 on 1:30 Back Kick w/fins K BK 1:30

4,000 2x{5 x 200 on 2:45 Pull w/Paddles and Buoy P FR 1:22
{10 x 100 on 1:20 Neg split by 50 S FR 1:20

500 10 x 50 on :35 Free S FR 1:10

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:45 PM 8,100 Yards



Workout #14
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =============================================
1,200 4 x 300 on 6:00 Swim, Drill, Swim, Pull S STK 2:00

2,400 4x{3 x 100 on 2:00 Drill Down, Sprint Back D STK 2:00
{6 x 50 on :40 Non-Free Sprint S STK 1:20

2,000 4 x 500 on 6:00 Free S FR 1:12

400 4 x 100 on 4:00 Free - w/in 4 sec of best time S FR 4:00

300 6 x 50 on 1:00 Double Arm Back D BK 2:00

6:28 PM 6,300 Yards



Workout #15
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
1,200 1x{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 Kick Down, Swim Back S STK 2:00
{2 x 100 on 2:00 Drill Down, Swim Back D STK 2:00
{4 x 50 on :50 Easy Down, Sprint Back S STK 1:40

1,000 20 x 50 on 1:00 Breast Drill -Andreea's choice D BR 2:00

1,200 12 x 100 on 1:50 IM - Work Fast Turns S IM 1:50

3,200 16 x 200 on 3:00 Free - Work DPS S FR 1:30

300 6 x 50 on 1:00 Double Arm Back D BK 2:00

6:37 PM 6,900 Yards

High School #1

Workout #1
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
600 2 x 300 on 7:00 Free S FR 2:20
--
750 15 x 50 on 1:20 25 6/3/6 Drill/ 25 Free D FR 2:40
--
600 4 x 150 on 4:00 Free Kick on side K FR 2:40
--
800 16 x 50 on 1:00 Free Sprint Br x 7 S FR 2:00
--
200 4 x 50 on 1:15 Double Arm Backstroke D BK 2:30
--
5:34 PM 2,950 Yards



Workout #2
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
500 1 x 500 on 13:30 Swim Down, Kick Back S FR 2:42
--
800 8 x 100 on 2:00 Free P FR 2:00
--
400 8 x 50 on 1:00 1-Arm Fly Drill D FLY 2:00
--
800 16 x 50 on 1:15 Broken 50s, 25/5 S FR 2:30
--
300 6 x 50 on 1:10 Breast Drill - 1 pull 3 kicks D BR 2:20
--
5:27 PM 2,800 Yards



Workout #3
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================================
600 3 x 200 on 4:30 Free - Kick Down/Swim Back S STK 2:15
--
900 6 x 150 on 3:45 Free Br x 5 S FR 2:30
--
600 12 x 50 on 1:00 25 Swim, 25 Sprint w/Overkick S FR 2:00
--
450 3 x 150 on 4:00 Side Kick K FLY 2:40
--
500 10 x 50 on :55 Odds- Sprint Brx9, Evens-C/U Dr D FR 1:50
--
5:31 PM 3,050 Yards



Workout #4
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =======================================
500 1 x 500 on 13:30 Free - Sw/Kick by 25 S FR 2:42
--
1,200 3 x 400 on 8:00 Free - Br x 5 S STK 2:00
--
900 12 x 75 on 1:45 50 Non-Free Swim, 25 Kick Sprint S FR 2:20
--
600 12 x 50 on 1:00 Dead Arm Drill D FR 2:00
--
5:31 PM 3,200 Yards



Workout #5
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================================
600 3 x 200 on 4:15 Drill/Swim by 25 S STK 2:08
--
1,800 12 x 150 on 3:00 100 Free, 50 Free w/overkick S FR 2:00
--
900 12 x 75 on 1:45 50 Free Sprint, 25 Back Sprint S STK 2:20
--
5:29 PM 3,300 Yards

13+ #2

Workout #6
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==========================================
900 3 x 300 on 6:00 Free/IM/Choice S STK 2:00

800 8 x 100 on 2:00 Fly Kick On Back K FLY 2:00

600 8 x 75 on 1:10 25 Drill/50 Swim, 2 of each st S IM 1:33

500 10 x 50 on :01 Odds-Catchup/Evens-8kicksside D FR 0:02

2,400 3x{1 x 200 on 2:30 Free S FR 1:15
{2 x 100 on 1:20 Free S FR 1:20
{4 x 50 on :45 Free S FR 1:30
{8 x 25 on :25 Free S FIN 1:40

50 1 x 50 on 2:00 Easy Free S FR 4:00

600 12 x 50 on :50 kick, no boards w/fins K FR 1:40

1,000 8 x 125 on 2:20 25Fr/50Str/50Fr S STK 1:52

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:38 PM 7,050 Yards



Workout #7
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =======================================
800 2 x 400 on 8:00 Choice/IM S STK 2:00

400 1 x 400 on 9:00 Sprint Kick every 3rd 25 K FR 2:15

400 8 x 50 on 1:00 Catch-Up Drill D FR 2:00

800 4 x 200 on 2:40 Pull - work on DPS P FR 1:20

400 8 x 50 on 1:00 6/3/6 Drill D FR 2:00

1,200 12 x 100 on 1:15 Free S FR 1:15

3,600 4x{6 x 50 on 1:00 Back Drill D BK 2:00
{6 x 100 on 1:30 Backstroke S BK 1:30

200 1 x 200 on 4:00 Cood-Down S STK 2:00

6:55 PM 7,800 Yards



Workout #8
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==========================================
1,500 1 x 1500 on 30:00 500S,400IMDr,300S,200IMK,100S S IM 2:00

900 12 x 75 on 1:10 50Drill/25Swim D STK 1:33

2,400 1x{4 x 200 on 3:00 Pull w/no paddles P FR 1:30
{4 x 200 on 2:50 Pull w/paddles P FR 1:25
{4 x 200 on 2:40 Swim w/paddles S FR 1:20

600 12 x 50 on 1:10 Sprint Down, Easy Back K FR 2:20

800 1 x 800 on 16:00 IM S IM 2:00

200 1 x 200 on 4:00 Cool-Down S STK 2:00

6:32 PM 6,400 Yards



Workout #9
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ====================================
1,000 1 x 1000 on 20:00 Free S FR 2:00

1,800 12x{1 x 100 on 1:50 Fly Kick On Back K FLY 1:50
{1 x 50 on :50 Butterfly S FLY 1:40

2,000 20 x 100 on 1:20 Free S FR 1:20

3,200 2x{1 x 200 on 3:15 Fly S FLY 1:38
{1 x 200 on 3:15 100Fly/100Back S MIX 1:38
{1 x 200 on 3:15 Backstroke S BK 1:38
{1 x 200 on 3:30 100Back/100Breast S MIX 1:45
{1 x 200 on 3:30 Breaststroke S BR 1:45
{1 x 200 on 3:15 100Breast/100Free S MIX 1:38
{1 x 400 on 6:00 Individual Medley S IM 1:30

200 1 x 200 on 4:00 Free breathe 3-5-7-9 S STK 2:00

6:53 PM 8,200 Yards



Workout #10
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 4 x 400 on 7:00 Sw/Pull/Drill/Sw S STK 1:45

800 2 x 400 on 6:30 Kick w/Fins K FR 1:38

1,200 12 x 100 on 1:50 Back w/Paddles P BK 1:50

1,600 8 x 200 on 3:00 IM S IM 1:30

200 1 x 200 on 4:00 Cool-Down S STK 2:00

5:49 PM 5,400 Yards

13+ #1

Workout #1
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===============================
900 3 x 300 on 6:00 Swim-kick-pull S STK 2:00

800 16 x 50 on :55 Catch-Up Drill D FR 1:50

1,200 12 x 100 on 1:55 Fly Kick On Back K FKB 1:55

600 6 x 100 on 1:50 50 Drill-50 Swim D STK 1:50

4,000 2x{5 x 200 on 3:00 Free w/Paddles P FR 1:30
{5 x 100 on 1:40 Backstroke S FR 1:40
{10 x 50 on :40 Free S FR 1:20

200 1 x 200 on 4:00 Free S STK 2:00

6:51 PM 7,700 Yards



Workout #2
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ========================================
1,200 4 x 300 on 6:00 Choice - Drill, Pull, Kick, Sw STK 2:00

800 16 x 50 on :55 Choice Drill D STK 1:50

800 8 x 100 on 2:15 Choice Kick - No Boards K STK 2:15

3,200 4x{12 x 50 on :45 Individual Medley S IM 1:30
{ 1st Cycle Fly, 2nd Cycle Bk, 3rd Cycle Br, 4th Cycle Fr
{1 x 200 on 3:20 Individual Medley S IM 1:40

200 1 x 200 on 4:00 Cool Down S STK 2:00

6:28 PM 6,200 Yards



Workout #3
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ======================================
1,000 5 x 200 on 4:00 Swim,Drill,IM,Kick,Swim S STK 2:00

400 8 x 50 on 1:00 Breast w/Paddles P BR 2:00

800 8 x 100 on 1:55 Fly Kick on Back K FKB 1:55

600 12 x 50 on 1:00 Breast w/Fly Kick D BR 2:00

4,000 4x{1 x 500 on 6:30 Free w/Paddles P PAD 1:18
{5 x 100 on 1:30 Freestyle S BR 1:30

800 16 x 50 on :50 Breaststroke S BR 1:40

200 1 x 200 on 4:00 Cool Down S STK 2:00

6:50 PM 7,800 Yards



Workout #4
1 minute 30 seconds rest between sets
4:00 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,000 1 x 1000 on 20:00 Free S STK 2:00

400 8 x 50 on :55 CatchUp Drill D FR 1:50

900 12 x 75 on 1:15 50 Swim/25 Kick K FR 1:40

3,000 3 x 1000 on 17:30 75 Free/25 Fl-Bk-Br S IM 1:45

200 1 x 200 on 4:00 Cool Down S STK 2:00

5:46 PM 5,500 Yards



Workout #5
1 minute 30 seconds rest between sets
8:00 AM Start
Yards Set Description WORK STK PACE
====== ==================================== ==== === =====
800 2 x 400 on 8:00 Swim/Drill S STK 2:00

600 12 x 50 on :55 FingerTip Drag Drill D FR 1:50

400 8 x 50 on :40 Free S FR 1:20

600 12 x 50 on :55 6-3-6 Drill D FR 1:50

400 8 x 50 on :40 Free S FR 1:20

800 8 x 100 on 1:50 Fly Kick On Back K FKB 1:50

1,200 12 x 100 on 1:40 Backstroke S BR 1:40

3,200 4 x 800 on 12:00 Free Pull P FR 1:30
#1 w/pads & buoy; #2 w/pads & band;
#3 w/band only; #4 w/buoy only

10:25 AM 8,000 Yards