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