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