13+ #11

Workout #51
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,600 2 x 800 on 16:00 50 Drill, 50 Swim S STK 2:00
-
3,800 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 8 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{6 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{4 x 300 on 3:45 Free - Descend by 100 S FR 1:15
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:38 PM 5,600 Yards



Workout #52
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 6 x 300 on 6:00 50 Drill, 50 Swim D STK 2:00
-
1,800 12x
{1 x 100 on 1:40 FKOB w/Fins K FLY 1:40
{1 x 50 on 1:00 One Arm Fly w/fins D FLY 2:00
-
3,600 3x
{1 x 200 on 3:30 Butterfly S BK 1:45
{2 x 100 on 1:30 Butterfly S BK 1:30
{2 x 100 on 1:30 Free S FR 1:30
{1 x 200 on 2:45 Free S FR 1:22
{2 x 100 on 1:15 Free S FR 1:15
{2 x 100 on 1:45 Backstroke S BK 1:45
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
10:27 AM 7,600 Yards


Workout #53
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ============================
300 1 x 300 on 6:00 Free S FR 2:00
-
1,000 40 x 25 on :40 Drill/Swim 4Bk/4Fr x 5 D STK 2:40
-
300 1 x 300 on 6:00 Free S FR 2:00
-
200 8 x 25 on 1:00 17yds Sprint, 8yds Easy S STK 4:00
-
300 1 x 300 on 6:00 Free S FR 2:00
-
1,200 12 x 100 on 1:45 25 Dr, 50 Sw, 25 Kick D STK 1:45
-
4,000 1x
{1 x 200 on 3:30 Fly S FLY 1:45
{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
{10 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
7:01 PM 7,300 Yards



Workout #54
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{2 x 300 on 6:00 IM Drill S IM 2:00
{6 x 100 on 2:00 Drill Down, Sprint Back D STK 2:00
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
450 9 x 50 on :55 Fist CatchUp Drill D FR 1:50
-
450 9 x 50 on :55 Back w/PADDLES P BK 1:50
-
3,000 1x
{1 x 500 on 6:45 Free S FR 1:21
{2 x 250 on 3:20 Free S FR 1:20
{5 x 100 on 1:20 Free S FR 1:20
{15 x 50 on :40 Free S FR 1:20
{30 x 25 on :20 Free S FR 1:20
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:30 PM 6,700 Yards


Workout #55
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,600 2x
{1 x 400 on 8:00 #1 Drill/Swim by 25 D STK 2:00
{ ------------------#2 Kick/Swim by 25
{8 x 50 on 1:00 Choice of Drill D STK 2:00
-
1,500 30 x 50 on 1:05 Kick Andreea's Choice Fast K STK 2:10
-
3,600 1x
{6 x 200 on 3:00 IM S IM 1:30
{6 x 100 on 1:25 Free S FR 1:25
{6 x 100 on 1:45 Breast S BR 1:45
{6 x 100 on 1:35 Back S BK 1:35
{6 x 100 on 1:40 Fly S FLY 1:40
-
400 8 x 50 on 1:00 Double Arm Backstroke D BK 2:00
-
6:44 PM 7,100 Yards