13+ #14

Workout #66
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ================================
2,200 1x
{1 x 600 on 12:00 Swim S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
-
1,000 5 x 200 on 3:30 Free - Work DPS S FR 1:45
-
750 10 x 75 on 1:00 Free S FR 1:20
-
500 10 x 50 on :40 Free S FR 1:20
-
250 10 x 25 on :20 Non-Free S STK 1:20
-
25 1 x 25 on 1:00 Easy S STK 4:00
-
50 1 x 50 on 2:00 Sprint for Time S FR 4:00
-
175 1 x 175 on 4:00 CoolDown S STK 2:17
-
6:12 PM 4,950 Yards


Workout #67
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =============================
2,600 1x
{1 x 500 on 10:00 Free S STK 2:00
{4 x 200 on 4:00 IM Kick Down, Swim Back S IM 2:00
{8 x 100 on 2:00 Build D STK 2:00
{10 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,000 10 x 100 on 2:00 NonFr - Neg Split S STK 2:00
-
800 16 x 50 on 1:15 One-Thirds S STK 2:30
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:10 PM 4,600 Yards



Workout #68
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===========================
1,000 1 x 1000 on 20:00 Free S FR 2:00
-
1,000 8 x 125 on 2:15 FKOB K FLY 1:48
-
1,200 12 x 100 on 2:15 75 Dr Fr, 10sec brk, 25 Sprint D FR 2:15
-
5,000 1x
{2 x 500 on 6:15 Free w/paddles and fins P FR 1:15
{3 x 400 on 5:30 Free S FR 1:22
{4 x 300 on 4:00 Free w/Paddles P FR 1:20
{5 x 200 on 2:30 Free S FR 1:15
{6 x 100 on 1:40 Free S FLY 1:40
-
200 1 x 200 on 4:00 Free S FR 2:00
-
6:54 PM 8,400 Yards


Workout #69
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ========================
2,000 2x
{1 x 400 on 7:00 Free S FR 1:45
{1 x 300 on 6:00 Non-Free Drill D STK 2:00
{8 x 25 on :30 Fly S FLY 2:00
{1 x 100 on 2:00 IM S IM 2:00
-
1,500 30 x 50 on :40 Free S FR 1:20
-
3,300 3x
{3 x 200 on 3:30 Back - Neg Split S BK 1:45
{1 x 500 on 6:00 Free - Neg Split S FR 1:12
{ ----------w/ or w/o paddles
-
200 1 x 200 on 4:00 Cool Down S FR 2:00
-
6:27 PM 7,000 Yards


Workout #70
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 WarmUp S STK 2:00
-----#1 Drill/Swim by 25
-----#2 IM Drill
-----#3 Kick/Swim by 25
-
1,200 2x
{3 x 100 on 2:00 Kick K FR 2:00
{2 x 100 on 1:55 Kick K FR 1:55
{1 x 100 on 1:50 Kick K FR 1:50
-
1,800 18 x 100 on 2:00 w/Fins - 50Drill/50Swim D FLY 2:00
-----Fly Drill is 1 Stroke 3 Kicks
-
3,200 8x
{1 x 200 on 3:00 100Fly/100Free S IM 1:30
{1 x 200 on 3:30 100Back/100Breast S IM 1:45
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:57 PM 7,600 Yards