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