13+ #13

Workout #61 p
1 minute 30 seconds rest between sets
9:00 AM 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 8 x 100 on 2:15 Back Kick K BK 2:15
-
1,000 4x
{3 x 50 on :50 Back 6/3/6 Drill D BK 1:40
{1 x 100 on 2:30 SPRINT Back S BK 2:30
-
2,400 3x
{1 x 200 on 3:00 Back S BK 1:30
{2 x 200 on 3:15 100Bk/100Br S IM 1:38
{1 x 200 on 3:30 Breast S BR 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
11:00 AM 6,000 Yards


Workout #62
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
-
600 12 x 50 on :50 6/3/6 Drill D FR 1:40
-----Odds-Free, Evens-Back
-
800 8 x 100 on 1:45 FKOB K FLY 1:45
-
3,400 1x
{8 x 400 on 6:00 Free S FR 1:30
{ -----Odds-w/Paddles; Evens-Descend by 100
{1 x 200 on 4:00 Back S BK 2:00
-
6:23 PM 6,400 Yards



Workout #63
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ==============================
500 1 x 500 on 10:00 WarmUp S STK 2:00
-
400 1 x 400 on 8:00 SKDS by 25 S IM 2:00
-
400 8 x 50 on :50 Best Stroke Drill D STK 1:40
-
50 1 x 50 on 1:00 Easy 50 S STK 2:00
-
600 6 x 100 on 1:30 Best Strk, Descend by 25 S STK 1:30
-
800 4 x 200 on 3:45 Broken S STK 1:52
-
100 1 x 100 on 2:00 Easy S STK 2:00
-
1,000 8 x 125 on 1:30 Free, Descend by 2 S FR 1:12
-
400 4 x 100 on 2:00 Streamline Kick Bk/Br by 25 K IM 2:00
-
75 1 x 75 on 2:00 Easy S STK 2:40
-
50 1 x 50 on 4:00 SPRINT for Time S STK 8:00
-
150 6 x 25 on 1:00 Sprint 12.5 S STK 4:00
-
500 5 x 100 on 1:30 Cool-Down S FR 1:30
-
10:06 AM 5,025 Yards


Workout #64
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ===============================
400 1 x 400 on 8:00 IM S IM 2:00
-
1,000 1 x 1000 on 20:00 Pull S IM 2:00
-----100 Bk/100 Br
-
400 1 x 400 on 8:00 IM Drill D IM 2:00
-
2,200 4x
{4 x 100 on 1:35 Best Stroke S STK 1:35
{ -----1:40/1:35/1:30/1:25 by Cycle
{3 x 50 on 1:20 Best Stroke Kick K STK 2:40
-
200 1 x 200 on 4:00 Breast Glide D BR 2:00
-
1,000 1 x 1000 on 20:00 Pull- 100 Fly/100 DA Back P FLY 2:00
-----No Paddles
-
800 1x
{8 x 25 on :25 Free S FR 1:40
{8 x 25 on :25 Best Stroke S STK 1:40
{8 x 25 on :30 Drill D STK 2:00
{8 x 25 on :40 Best Stroke Fast S STK 2:40
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:25 AM 6,200 Yards



Workout #65
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
200 1 x 200 on 4:00 Free S FR 2:00
-
600 6 x 100 on 2:00 Kick/Drill by 25 D STK 2:00
-
600 6 x 100 on 1:55 Drill/Swim by 25 D STK 1:55
-
600 8 x 75 on 1:10 Free Breathe 3/5/7 S FR 1:33
-
800 4 x 200 on 3:30 200Fly, 200Bk, 200Br, 200Fr S IM 1:45
-
2,000 10 x 200 on 3:00 Free - Negative Split by 100s S FR 1:30
-
75 1 x 75 on 4:00 Easy S STK 5:20
-
100 1 x 100 on 2:00 FREE SPRINT for time S FR 2:00
-
175 1 x 175 on 4:00 Cool-Down S STK 2:17
-
6:16 PM 5,150 Yards