13+ #5

Workout #21
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===================================
1,000 1 x 1000 on 20:00 Free S FR 2:00

1,600 16 x 100 on 1:30 Fly Kick on Back w/fins K FLY 1:30

5,100 3x{3 x 500 on 8:00 Free w/Pads, Bands, Buoy P FR 1:36
{1 x 200 on 4:00 Backstroke S BK 2:00

10:22 AM 7,700 Yards


Workout #22
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 50 Drill, 50 Swim D STK 2:00

1,200 12 x 100 on 1:50 25 Kick, 50 6/3/6 Dr, 25 Swim D FR 1:50
--------Ln 5 - 10 on 2:00

1,000 20 x 50 on 1:00 Kick K STK 2:00

5,000 1x
{12 x 50 on :40 Free S FR 1:20
{10 x 100 on 1:15 Free - Neg Split S FR 1:15
{8 x 200 on 2:30 Free - Neg Split S FR 1:15
{6 x 300 on 3:45 Free - Descend by 100 S FR 1:15
200 1 x 200 on 4:00 Cool Down S STK 2:00

6:51 PM 8,600 Yards



Workout #23
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,200 3 x 400 on 8:00 500 Sw, 400IM Dr, 300 IM Swim S IM 2:00

1,200 6 x 200 on 2:30 Free Pull w/paddles S FR 1:15

800 8 x 100 on 1:45 FKOB K FLY 1:45

600 6 x 100 on 1:40 50 Drill / 50 Swim D STK 1:40
Odd- Back; Even- Free

3,200 4x
{1 x 200 on 2:50 Back S BK 1:25
{1 x 100 on 1:20 Back S BK 1:20
{1 x 100 on 1:30 Free S FR 1:30
{1 x 200 on 2:30 Free S FR 1:15
{1 x 100 on 1:10 Free S FR 1:10
{1 x 100 on 1:40 Back S BK 1:40

50 1 x 50 on 2:00 Free S FR 4:00

1,200 2x
{4 x 100 on 1:20 Free - Descend S FR 1:20
{4 x 50 on :55 Breast Descend S BR 1:50

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

6:55 PM 8,450 Yards



Workout #24
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,000 1 x 1000 on 18:00 WarmUp S STK 1:48

600 12 x 50 on :50 Back - Gator Drill S BK 1:40

1,200 4x
{1 x 100 on 1:40 50 Fly / 50 Back S IM 1:40
{1 x 100 on 1:40 50 Back / 50 Breast S IM 1:40
{1 x 100 on 1:40 50 Breast / 50 Free S IM 1:40

3,200 4x
{6 x 100 on 1:40 Backstroke S BK 1:40
{ --------Cycles #1&#3 w/paddles, Cycles #2&#4 w/o
{1 x 200 on 4:00 Free S FR 2:00

6:20 PM 6,000 Yards



Workout #25
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================================
2,400 12x
{1 x 100 on 1:50 IM Drill of Andreea's choice D IM 1:50
{1 x 100 on 1:40 IM S IM 1:40

2,000 20 x 100 on 1:45 50 Fly Kick on Bk, 50 Fly Swim K FLY 1:45

4,000 1x
{1 x 400 on 5:30 Free S FIN 1:22
{3 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:20 Free S FR 1:20
{2 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:10 Free S FR 1:18
{1 x 400 on 6:00 Free w/paddles P FR 1:30
{1 x 400 on 5:00 Free S FR 1:15

200 1 x 200 on 5:00 C

6:55 PM 8,600 Yards