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