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