13+ #10

Workout #46
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 IM Kick Down, Swim Back S IM 2:00
{4 x 100 on 2:00 IM Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
800 16 x 50 on :40 FKOB w/Fins K FLY 1:20
-
900 18 x 50 on :55 Non Free Drill of Choice D STK 1:50
-
3,200 2x
{2 x 200 on 3:00 Neg Split by 100 S FR 1:30
{2 x 200 on 3:00 Free - Work DPS S FR 1:30
{4 x 200 on 3:00 Free - Descend 1 to 4 S FR 1:30
-
200 1 x 200 on 4:00 Cool Down S FR 2:00
-
6:28 PM 6,700 Yards


Workout #47
1 minute 30 seconds rest between sets
5:20 PM Start
Yards Set Description WORK STK PACE
====== ===================================
500 1 x 500 on 10:00 Backstroke WarmUp S BK 2:00
-
6,000 3x
{2 x 800 on 10:30 Free S FR 1:19
{ -----------Cycle 1 - Paddles and Buoy
{ -----------Cycle 2 - Paddles Only
{ -----------Cycle 3 - Normal Swim
{4 x 100 on 1:45 FKOB K FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
7:02 PM 6,700 Yards


Workout #48 - Tuesday, 08 November 2005
Gallatin Gold Group
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,200 6 x 200 on 4:00 IM Drill S IM 2:00
-
750 10 x 75 on 1:20 50 Fly Drill, 25 Fly Swim D FLY 1:47
----------Fly Drill Choice
-
1,200 12 x 100 on 2:00 Kick K STK 2:00
-----1-3 on 2:00; 4-6 on 1:55;
-----7-9 on 1:50; 10-12 on 1:45
-
750 10 x 75 on 2:00 Free S FR 2:40
------ Time equals BT for 100 Free
-
4,000 5x
{4 x 100 on 1:15 Free S FR 1:15
{4 x 100 on 1:45 Best Stroke S STK 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
7:05 PM 8,100 Yards



Workout #49 - Wednesday, 09 November 2005
Gallatin Gold Group
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,200 3 x 400 on 8:00 Swim, Drill, Swim S STK 2:00
-
1,600 8 x 200 on 3:45 FKOB K FLY 1:52
-
4,000 4x
{4 x 25 on :20 Free S FR 1:20
{4 x 50 on :40 Free S FR 1:20
{4 x 75 on 1:00 Free S FR 1:20
{4 x 100 on 1:20 Free S FR 1:20
-
200 1 x 200 on 4:00 Backstroke Cool Down S BK 2:00
-
6:27 PM 7,000 Yards


Workout #50
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 Drill Down, Swim Back D STK 2:00
-
1,600 16x
{1 x 25 on :45 Sprint w/Paddles and Cuff P FR 3:00
{ -------25 Is SPRINT
{1 x 75 on 1:30 Pull DPS w/Paddles and Cuff P FR 2:00
-
1,800 36 x 50 on :40 Odds-Free, Evens-NonFree S STK 1:20
-
3,000 5x
{1 x 500 on 6:30 Free S FR 1:18
{2 x 50 on 1:30 Non-Free SPRINT S STK 3:00
-
200 1 x 200 on 4:00 Cool-Down S STK 2:00
-
6:53 PM 7,800 Yards