High School #2

Workout #6 -
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ============================================
600 1 x 600 on 13:30 Free Swim S FR 2:15
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600 8 x 75 on 1:45 Drill - touch waist/shoulder/cap D FR 2:20
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600 8 x 75 on 2:00 FKOB K FLY 2:40
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800 16 x 50 on 1:15 Non-Free Sprint S FR 2:30
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:30 PM 2,800 Yards



Workout #7
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
600 6 x 100 on 2:15 Easy/Sprint by 25 S FR 2:15
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900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
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1,800 3x{4 x 75 on 1:30 Best Stroke - Sprint S STK 2:00
{6 x 50 on 1:20 Best Stroke Sprint KICK K STK 2:40
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5:30 PM 3,300 Yards



Workout #8 -
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
600 2 x 300 on 6:45 Free - work fast turns S FR 2:15
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800 8 x 100 on 2:30 Breast - by 25-8/7/6/5 strokes D BR 2:30
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750 10 x 75 on 1:45 Free - Work DPS <16strks S FR 2:20
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900 1x{4 x 75 on 1:40 50 Fly/25 Back S IM 2:13
{4 x 75 on 1:40 50 Back/25 Breast S IM 2:13
{4 x 75 on 1:40 50 Breast/25 Free S IM 2:13
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5:31 PM 3,050 Yards



Workout #9
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =======================================
800 4 x 200 on 3:45 Free - Drill/Sprint by 25 S FR 1:52
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900 12 x 75 on 1:20 Free - Sprint D FR 1:47
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600 12 x 50 on 1:00 Free 1/3rds S FR 2:00
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1,000 10 x 100 on 1:45 Free - Work DPS <12strks S FR 1:45
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300 12 x 25 on :40 Double Flip 25s D FR 2:40
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5:31 PM 3,600 Yards



Workout #10
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ========================================
800 2 x 400 on 7:00 Swim - Free S FR 1:45
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500 1 x 500 on 10:00 For Time S FR 2:00
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750 10 x 75 on 1:40 Swim - 50 Mod, 25 Overkick S FR 2:13
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600 24 x 25 on :30 Non-Free S STK 2:00
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600 8 x 75 on 2:00 FKOB K FLY 2:40
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5:32 PM 3,250 Yards