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