High School #4

Workout #16
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
700 2 x 350 on 6:45 Ez/Fast by 25 S FR 1:56
--
600 8 x 75 on 1:30 50 FKOB, 25 Backstroke K BK 2:00
Work underwaters - 8 kicks u/w each wall
--
900 4x
{1 x 75 on 2:00 Breast w/Single Pull-out S BR 2:40
{1 x 75 on 2:00 Breast w/double pull pullout D BR 2:40
{1 x 75 on 2:00 Breast w/triple pull pullout D BR 2:40
--
200 8 x 25 on 2:00 Choice Stroke S STK 8:00
Sprint from Block Start
--
5:26 PM 2,400 Yards


Workout #17
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
600 3 x 200 on 4:00 Dr/Kick by 50 S STK 2:00
--
600 6 x 100 on 2:00 50 Side Kick, 50 Back K BK 2:00
--
1,500 2x
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 100 on 2:00 Free Br x 5 S FR 2:00
{1 x 125 on 2:30 Free Br x 5 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 100 on 2:00 Free Br x 5 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
{1 x 75 on 1:30 Free Br x 7 S FR 2:00
{1 x 50 on 1:00 Free Br x 7 S FR 2:00
--
600 6 x 100 on 2:00 FKOB K FLY 2:00
--
5:27 PM 3,300 Yards


Workout #18
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
750 1 x 750 on 13:30 Swim/Kick by 25 S FR 1:48
--
600 12 x 50 on 1:00 Fingertip Drag Drill D FR 2:00
--
750 10 x 75 on 2:00 FKOB K FLY 2:40
--
500 20 x 25 on :45 20 Yard Sprint, flat st at flags D FR 3:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:27 PM 2,800 Yards


Workout #19
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
600 12 x 50 on 1:05 25 Swim/25 OverKick S FR 2:10
--
600 12 x 50 on 1:00 Single Arm Fly D FLY 2:00
--
600 12 x 50 on 1:05 Kick on Sides K BK 2:10
--
1,550 1x
{2 x 300 on 5:30 Free w/Snorkel S FR 1:50
{ Or Breathe every 5
{2 x 225 on 4:00 Free w/paddles P FR 1:47
{2 x 175 on 2:30 Free Sprint S FR 1:26
{2 x 75 on 1:30 Free Easy S FLY 2:00
--
5:26 PM 3,350 Yards


Workout #20
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 16 x 75 on 1:30 50 Swim, 25 Kick Sprint S FR 2:00
--
1,500 1x{30 x 50 on 1:45 Fly-25, 15Pushouts, 25 S FLY 3:30
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 2,900 Yards

High School #3

Workout #11
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==============================
700 7 x 100 on 2:00 Easy/Fast by 25 S STK 2:00
--
600 12 x 50 on 1:05 6/3/6 Back D FR 2:10
--
600 12 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
--
1,200 2x
{1 x 150 on 2:50 Back S BK 1:53
{1 x 75 on 1:20 Back S BK 1:47
{1 x 75 on 1:30 Free S FR 2:00
{1 x 150 on 2:30 Free S FR 1:40
{1 x 75 on 1:10 Free S FR 1:33
{1 x 75 on 1:40 Back S BK 2:13
--
5:23 PM 3,100 Yards


Workout #12
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =================================
750 3 x 250 on 4:30 Free - Kick/Swim by 25 S FR 1:48
--
1,350 9 x 150 on 3:00 Freestyle - DPS <14SPL S BK 2:00
--
1,200 24 x 50 on 1:05 Odds - Fist Drill S FR 2:10
Evens - Sprint Free
--
5:25 PM 3,300 Yards


Workout #13
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 6 x 100 on 2:05 50 C/U Drill, 50 Sprint D FR 2:05
--
800 1 x 800 on 17:30 Free for Time S FR 2:11
--
600 8 x 75 on 2:00 FKOB K FLY 2:40
--
1,200 6 x 200 on 3:30 Free w/Snorkel S FR 1:45
--
5:27 PM 3,200 Yards


Workout #14
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===========================
600 2 x 300 on 6:45 Kick/Swim by 25 D STK 2:15
--
400 8 x 50 on 1:05 6/3/6 Back Drill D FR 2:10
--
600 2 x 300 on 6:00 Kick on Back K FR 2:00
--
1,800 2x
{1 x 75 on 1:20 Back S BK 1:47
{1 x 225 on 4:00 Free S FR 1:47
{1 x 225 on 4:20 Back S BK 1:56
{1 x 150 on 2:40 Free S FR 1:47
{1 x 150 on 2:50 Back S BK 1:53
{1 x 75 on 1:20 Free S FR 1:47
{1 on 1:00 Rest
--
5:30 PM 3,400 Yards


Workout #15
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =====================================
600 12 x 50 on 1:05 Free Catch-Up Drill D FR 2:10
--
600 2 x 300 on 8:00 Reverse IM Swim S IM 2:40
--
300 6 x 50 on 1:10 Breast Drill - 1 pull 2 kicks D BR 2:20
--
1,500 30 x 50 on :50 Free - Br x 5 S FR 1:40
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:28 PM 3,200 Yards

13+ #7

Workout #31
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,600 1x
{1 x 400 on 8:00 Free S STK 2:00
{2 x 200 on 4:00 Kick Down, Swim Back S STK 2:00
{4 x 100 on 2:00 Drill Down, Swim Back D STK 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40

800 8 x 100 on 1:45 Fly Kick on Back K FLY 1:45

1,200 12 x 100 on 1:45 50-1ArmFlyDrill; 50-FlySwim D FLY 1:45

2,400 8x
{1 x 100 on 1:30 SPRINT Free S FR 1:30
{ ---Odds-NonFree; Evens-Free (Kyle-IM rotation)
{1 x 200 on 5:00 Free Easy S FR 2:30

6:34 PM 6,000 Yards


Workout #32
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
800 1 x 800 on 16:00 WarmUp S STK 2:00

800 16 x 50 on :50 Drill D STK 1:40

3,000 2x
{1 x 500 on 7:15 75 Free, 25 Fly Sprint S FR 1:27
{1 x 500 on 7:15 75 Free, 25 Back Sprint S FR 1:27
{1 x 500 on 7:30 75 Free, 25 Breast Sprint S FR 1:30

2,000 2 x 1000 on 12:30 Free w/Paddles and Fins S FR 1:15

6:14 PM 6,600 Yards


Workout #33
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==================================
1,000 5 x 200 on 4:00 Swim, Drill, Swim, Drill, Swim S STK 2:00

600 12 x 50 on 1:05 Back Drill of Andreea's Choice D BK 2:10

1,200 12 x 100 on 1:45 Fly Kick on Back K FLY 1:45

1,500 1x
{10 x 50 on :50 25 Fly/25 Back - Work Turn S IM 1:40
{10 x 50 on :50 25 Back/25 Breast - Work Turn S IM 1:40
{10 x 50 on :50 25 Breast/25 Free - Work Turn S IM 1:40

3,600 1x
{1 x 200 on 3:20 Fly S FLY 1:40
{7 x 100 on 1:30 50 Fly - 50 Bk S IM 1:30
{1 x 400 on 6:00 Back S BK 1:30
{5 x 100 on 1:40 50 Back - 50 Breast S IM 1:40
{1 x 600 on 10:00 Breast S BR 1:40
{3 x 100 on 1:35 50 Breast - 50 Free S IM 1:35
{1 x 800 on 11:00 Free S FR 1:22
{1 x 100 on 2:00 IM S IM 2:00

6:53 PM 7,900 Yards


Workout #34
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 Swim, Drill, IM, Swim S STK 2:00

400 8 x 50 on :50 CatchUp Drill D FR 1:40

400 8 x 50 on :50 6/3/6 Drill D FR 1:40

800 1 x 800 on 18:00 Choice Kick w/o board K STK 2:15

4,000 20 x 200 on 2:40 Free S FR 1:20

200 1 x 200 on 4:00 Back S BK 2:00

6:33 PM 7,000 Yards


Workout #35
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 12 x 100 on 2:00 Sw, K, Dr D STK 2:00

800 4 x 200 on 3:00 Distance Per Stroke D FR 1:30

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

5,100 1x
{4 x 200 on 2:40 Free S FR 1:20
{2 x 400 on 5:00 Free S FR 1:15
{1 x 800 on 10:00 Free S FR 1:15
{2 x 400 on 5:00 Free S FR 1:15
{4 x 200 on 2:40 Free S FR 1:20
{1 x 100 on 3:00 Easy Swim S STK 3:00
{2 x 300 on 4:00 Hold Steady Pace S FR 1:20
{4 x 100 on 2:30 SPRINT S FR 2:30

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

6:44 PM 8,100 Yards

13+ #6

Workout #26
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ==============================
1,000 1 x 1000 on 19:00 Free S FR 1:54

600 12 x 50 on :55 Kick Br Down, Drill Back D BR 1:50

900 18 x 50 on :50 Free Drill D FR 1:40
Odd-Fist, Even-CatchUp

3,000 2x
{6 x 200 on 3:00 100 Non-Free, 100 Free S STK 1:30
{1 x 300 on 5:00 Free S FIN 1:40

5:47 PM 5,500 Yards


Workout #27
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ====================================
1,000 2 x 500 on 10:00 Swim/Drill S STK 2:00

1,200 12x
{1 x 50 on :50 Free Drill D FR 1:40
{1 x 50 on :40 Sprint S FR 1:20

1,000 10 x 100 on 1:50 FKOB K FLY 1:50

5,000 5x
{5 x 100 on 1:20 Free S FR 1:20
{5 x 100 on 1:30 Non-Free S STK 1:30

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

0:29 AM 8,400 Yards


Workout #28
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
2,300 1x
{1 x 300 on 6:00 Warmup S STK 2:00
{40 x 25 on :40 IM - Odds Drill/Evens Swim S IM 2:40
{40 x 25 on :40 Kick - Odds-Med, Evens-FAST K FR 2:40

1,000 5 x 200 on 3:10 IM S IM 1:35

1,500 10 x 150 on 2:15 100Free + 50Breast S STK 1:30

200 1 x 200 on 4:00 Double Arm Back/Breast Kick D BR 2:00

800 16 x 50 on :55 Best stroke S BK 1:50

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

6:40 PM 6,000 Yards


Workout #29
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================
1,000 2 x 500 on 10:00 Warmup - Drill every 3rd lap S STK 2:00

500 1 x 500 on 10:00 Kick - Sprint every 3rd lap K FR 2:00

600 8 x 75 on 1:10 50 Drill/25 Swim D STK 1:33

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

3,600 4x
{4 x 100 on 1:30 Free - Descend S FR 1:30
{4 x 75 on 1:15 Drill/Swim by 1/2 Lap D FR 1:40
{4 x 50 on 1:15 Sprint S FR 2:30

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

6:41 PM 6,700 Yards


Workout #30
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==================================
900 1x
{1 x 300 on 6:00 Free S FR 2:00
{3 x 100 on 2:00 IM S IM 2:00
{6 x 50 on 1:00 Breast-25 Glide, 25 Build S BR 2:00

1,000 10 x 100 on 1:45 Best Stroke S BR 1:45
--50 Kick w/3 stroke explosion in middle/50 drill

2,200 2x
{2 x 25 on :40 1st Cycle Free/2nd BestStrk S STK 2:40
{2 x 50 on 1:00 by cycle Fr/BestStrk S STK 2:00
{2 x 100 on 2:00 by cycle Fr/BestStrk S STK 2:00
{1 x 200 on 3:30 by cycle Fr/BestStrk S STK 1:45
{1 x 500 on 8:00 by cycle Fr/BestStrk S STK 1:36
{ --1st Free Drill; 2nd choice drill 200 10" break @ 100;
{ --2x100 5" break at 50; 2x50 3" break at 25
{2 x 25 on :40 by cycle Fr/BestStrk S STK 2:40

200 1 x 200 on 6:00 CoolDown S STK 3:00

5:57 PM 4,300 Yards