13+ #4

Workout #16
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
800 2 x 400 on 8:00 Drill Down, Swim Back D STK 2:00

1,200 12 x 100 on 1:50 Kick Down, Swim Back K STK 1:50

600 12 x 50 on :55 Breast with Fins (Fly Kick) D BR 1:50

6,000 2x{2 x 500 on 5:45 Free w/paddles and fins P FR 1:09
{2 x 400 on 5:30 Free S FR 1:22
{2 x 300 on 4:00 Free w/paddles P FR 1:20
{2 x 200 on 2:30 Free S FR 1:15
{2 x 100 on 1:30 Free S FLY 1:30

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:48 PM 8,800 Yards



Workout #17
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
1,000 10 x 100 on 2:00 IM Drill of Andreea's Choice D IM 2:00

1,800 12x{1 x 100 on 1:50 Fly Kick on Back K FLY 1:50
{1 x 50 on 1:10 Fly Drill of Andreea's Choice D FLY 2:20

1,200 6 x 200 on 3:30 IM S IM 1:45
Ln 5 - 5 on 4:00

4,000 80 x 50 on :40 Free S FR 1:20
Ln 5 - 70 on :45

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:52 PM 8,200 Yards



Workout #18
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,000 2 x 500 on 9:00 Swim, Drill, Swim S STK 1:48

2,000 10 x 200 on 3:00 FLY w/Fins and Pull-Buoy S FLY 1:30

1,500 10 x 150 on 2:30 Back w/paddles P BK 1:40

800 8 x 100 on 1:45 Breast S BR 1:45

500 10 x 50 on :40 Free S FR 1:20

200 1 x 200 on 4:00 CoolDown S STK 2:00

6:18 PM 6,000 Yards



Workout #19
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ======================================
1,600 16 x 100 on 2:00 Drill Down, Swim Back D BK 2:00

1,200 12 x 100 on 1:45 Fly Kick On Back K FLY 1:45
10 Kicks underwater off each start

5,000 5x{6 x 100 on 1:30 Free - Negative Split S FR 1:30
{1 x 400 on 6:00 Free - Descending by 100 S FR 1:30

300 6 x 50 on :40 Free S FR 1:20

200 1 x 200 on 4:00 Cool-Down S STK 2:00

6:54 PM 8,300 Yards



Workout #20
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
1,000 5 x 200 on 4:00 Swim, Drill, Kick, Drill, Swim S STK 2:00

3,000 5x{4 x 50 on :50 IM Rotation S IM 1:40
{2 x 200 on 3:00 IM S IM 1:30

1,000 40 x 25 on :20 Free w/Fins S FR 1:20

200 1 x 200 on 4:00 CoolDown S STK 2:00

5:40 PM 5,200 Yards