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