13+ #15

Workout #71
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ======================================= ==== === =====
2,200 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
{4 x 100 on 2:00 Easy Down, Sprint Back S STK 2:00
{12 x 50 on :55 FKOB K FLY 1:50
-
3,100 1x
{12 x 50 on :40 Free S FR 1:20
{ --------Ln 5 - 10 on :45
{8 x 100 on 1:15 Free - Neg Split S FR 1:15
{ --------Ln 5 - 75's
{4 x 200 on 2:30 Free - Neg Split S FR 1:15
{ --------Ln 5 - 150's
{3 x 300 on 3:45 Free - Descend by 100 S FR 1:15
--------Ln 5 - 250's
-
200 1 x 200 on 4:00 Cool-Down S FR 2:00
-
5:40 PM 5,500 Yards


Workout #72
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ============================================= ==== === =====
1,600 4 x 400 on 8:00 Swim, Kick, Drill, Swim by 25 D STK 2:00
-
1,200 12 x 100 on 1:45 Back Kick w/Fins K BK 1:45
-
600 12 x 50 on 1:10 Back 6/3/6 Drill D BK 2:20
-
3,600 6x
{1 x 200 on 3:00 Back w/paddles P BK 1:30
{1 x 100 on 2:00 Back - Neg Split S BK 2:00
{1 x 200 on 2:30 Free w/Paddles S FR 1:15
{1 x 100 on 2:00 Butterfly - Neg Split S FLY 2:00
{ 1 Minute Rest then repeat
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:26 AM 7,200 Yards



Workout #73
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =================================================== ==== === =====
1,500 1x
{1 x 500 on 10:00 Free S FR 2:00
{1 x 400 on 8:00 100Dr/100Sw D STK 2:00
{1 x 300 on 6:00 Pull P STK 2:00
{1 x 200 on 4:00 Kick - no board K STK 2:00
{1 x 100 on 2:00 Swim S STK 2:00
-
2,200 1x
{10 x 100 on 1:20 Free S FR 1:20
{6 x 100 on 1:15 Free S FR 1:15
{4 x 100 on 1:10 Free S FR 1:10
{2 x 100 on 1:05 Free S FR 1:05
-
400 1 x 400 on 7:00 Pull Breathe 3,5,7,7 by 100 P FR 1:45
-
1,000 1x
{8 x 50 on :50 Switching IM S IM 1:40
{3 x 200 on 4:00 IM - work turns S IM 2:00
-
1,000 1x
{8 x 50 on 1:00 Free 7 Breaths S FR 2:00
{6 x 50 on 1:00 Free 5 Breaths S FR 2:00
{4 x 50 on 1:00 Free 3 Breaths S FR 2:00
{2 x 50 on 1:00 Free 1 Breath S FR 2:00
-
1,600 8 x 200 on 3:15 Free S FR 1:38
1. 200 EZ; 2. 50Fast/150ez; 3. 100Fast/100ez;
4. 150Fast/50ez; 5. 50Fast/150ez; 6. 100Fast/100ez
7. 150Fast/50ez; 8. 200Fast
-
300 1 x 300 on 6:00 Cool Down S STK 2:00
-
6:58 PM 8,000 Yards


Workout #74
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ===============================
800 1x
{1 x 600 on 12:00 Swim S STK 2:00
{1 x 200 on 4:00 IM Drill D IM 2:00
-
800 8 x 100 on 1:50 FKOB K FLY 1:50
-
900 12 x 75 on 1:10 50Dr/25Sw 3 each strk D STK 1:33
-
1,600 16 x 100 on 1:30 Add-On IM S IM 1:30
100 Fly, 75fly/25bk, 50fly/50bk. 25fly/75bk, 100bk,
75bk/25br.......and so on
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
200 1 x 200 on 4:30 IM Kick K IM 2:15
-
2,400 12 x 200 on 2:30 IM Set S IM 1:15
1-3: 50fly/150fr; 4-6: 50fr/50bk/100fr
7-9: 100fr/50bk/50fr; 10-12: 200 Free
-
200 1 x 200 on 4:00 IM Drill D IM 2:00
-
500 20 x 25 on :25 IM Set S IM 1:40
1-5: fly 0n :25; 6-10: bk on :25; 11-15: br on :30
16-20: fr on :20
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:51 PM 7,800 Yards



Workout #75
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==============================
2,000 1x
{3 x 200 on 4:00 im S IM 2:00
{1 x 400 on 6:00 Back Drill D BK 1:30
{1 x 800 on 14:00 Ba/Br Pull by 100s P STK 1:45
{8 x 25 on :30 IM (as a 400) S IM 2:00
-
3,600 1x
{24 x 50 on :42 Free 50-45-40-35 Time Descend S FR 1:24
{24 x 25 on :27 Free 35-30-25-30 Time Descend S FR 1:48
{24 x 50 on :47 Best Str 55-50-45-40 Time Desc S STK 1:34
{24 x 25 on :27 Best Str 40-35-30-25 Time Desc S STK 1:48
-
500 1 x 500 on 10:00 Kick w/fins K STK 2:00
-
500 5 x 100 on 2:00 IM w/paddles P IM 2:00
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:35 PM 6,800 Yards