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