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