13+ #12

Workout #56
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ===================================
1,500 1 x 1500 on 30:00 50 Drill, 50 Kick, 50 Swim S STK 2:00
-
3,200 2x
{1 x 400 on 7:00 Back w/PADDLES P BK 1:45
{2 x 200 on 3:30 Backstroke Neg Split S BK 1:45
{2 x 200 on 3:30 Back Descend by 50 S BK 1:45
{16 x 25 on :30 Back SPRINT S BK 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:46 PM 4,900 Yards



Workout #57
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =============================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
800 8 x 100 on 1:45 FKOB (NO FINS) K FLY 1:45
-
2,800 4x
{1 x 100 on 1:40 Fly S FLY 1:40
{1 x 100 on 1:40 50 Fly/50 Bk S IM 1:40
{1 x 100 on 1:40 Back S BK 1:40
{1 x 100 on 1:50 50 Back/50 Br S IM 1:50
{1 x 100 on 1:50 Breast S BR 1:50
{1 x 100 on 1:40 50 Br/50 Fr S IM 1:40
{1 x 100 on 1:40 IM S IM 1:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
9:58 AM 5,600 Yards


Workout #58
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===================================
1,800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{3 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{6 x 100 on 2:00 Easy Down, Swim Back S STK 2:00
-
1,000 10 x 100 on 1:20 FKOB K FLY 1:20
-
4,800 4x
{4 x 200 on 2:30 Free S FR 1:15
{1 x 400 on 7:00 Back S BK 1:45
------Odd Cycles - Fr w/paddles& Buoy; Bk w/paddles
------Even Cycles - w/o
-
10:11 AM 7,600 Yards



Workout #59
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
800 1x
{1 x 200 on 4:00 Free S FR 2:00
{1 x 200 on 4:00 Drill Non-Fr D STK 2:00
{1 x 200 on 4:00 IM S IM 2:00
{1 x 200 on 4:00 Swim Non-Fr S STK 2:00
-
800 16 x 50 on 1:00 Free Kick w/fins SPRINT K FR 2:00
-
400 1 x 400 on 7:00 Back Swim S BK 1:45
-
250 10 x 25 on :40 Middle of Pool w/Turn S STK 2:40
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
1,000 20 x 50 on :50 Fist Drill D FR 1:40
-
1,200 12 x 100 on 1:40 Back-Breast w/PADDLES S IM 1:40
-----CM & MC All Back w/PADDLES
-----Ln 5 - 10 on 1:50
-
1,600 8x
{1 x 25 on :20 Free S FR 1:20
{1 x 25 on :25 Breast S BR 1:40
{1 x 25 on :25 Back S BK 1:40
{1 x 25 on :20 Fly S FLY 1:20
{1 x 100 on 1:30 IM S IM 1:30
-----Ln 5 - 6 Cycles 30 and 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,050 Yards


Workout #60
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 Drill, Pull, Swim S STK 2:00
-
1,000 10 x 100 on 2:00 50 Drill/50 Swim D BK 2:00
----Back Drill is Choice
-
800 8 x 100 on 2:00 Breast Kick K BR 2:00
-
800 8 x 100 on 3:00 Hold PBT+3 S STK 3:00
-
2,800 1x
{12 x 50 on :40 Free S FR 1:20
{8 x 100 on 1:30 Back S BK 1:30
{6 x 200 on 2:40 Free w/PADDLES P FR 1:20
{1 x 200 on 4:00 Back S BK 2:00
-
6:42 PM 6,600 Yards