13+ #8

Workout #36
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ======================================
1,000 1 x 1000 on 20:00 Drill Down, Swim Back S STK 2:00
-
800 1 x 800 on 18:00 Kick w/o boards K STK 2:15
-
3,000 20 x 150 on 2:15 Pull w/Paddles and Band P FR 1:30
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
5:43 PM 5,000 Yards


Workout #37
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== =====================================
900 3 x 300 on 6:00 Swim, Drill, Swim S STK 2:00
-
600 12 x 50 on :55 Drill of Choice, IM Rotation D IM 1:50
-
800 8 x 100 on 1:40 FKOB w/Fins K FLY 1:40
-
4,000 2x
{8 x 50 on 1:00 Free w/parachute S FR 2:00
{8 x 100 on 2:15 25Sw, 20Pushouts, 75Sw S FR 2:15
{12 x 50 on :50 Fly w/Fins & Buoy S FLY 1:40
{1 x 200 on 3:30 Fly S FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
10:23 AM 6,500 Yards


Workout #38
1 minute 30 seconds rest between sets
5:30 PM Start
Yards Set Description WORK STK PACE
====== ====================================
600 1 x 600 on 12:00 WarmUp S STK 2:00
-
1,000 40 x 25 on :30 Breast w/pads and fins D BR 2:00
-
200 1 x 200 on 4:00 Breast with long glide D BR 2:00
-
250 5 x 50 on 2:00 Starts, Turns, Finishes D FR 4:00
-
5,250 5x
{6 x 100 on 1:15 Free S FR 1:15
{1 x 450 on 7:30 BestTime for 500 or Faster S FR 1:40
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
7:45 PM 7,500 Yards



Workout #39
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =======================================
1,200 1x
{1 x 400 on 8:00 Swim S STK 2:00
{2 x 200 on 4:00 IM S IM 2:00
{4 x 100 on 2:00 Drill of Choice D STK 2:00
-
600 12 x 50 on :55 Fly Drill Choice D FLY 1:50
-
1,200 16 x 75 on 1:20 25 Kick, 50 Swim S STK 1:47
-
4,800 1x
{1 x 400 on 6:30 IM S IM 1:38
{8 x 100 on 1:45 FKOB K FLY 1:45
{1 x 400 on 6:30 IM S IM 1:38
{9 x 100 on 1:40 Backstroke Pull w/Paddles P BK 1:40
{1 x 400 on 6:30 IM S IM 1:38
{8 x 75 on 1:40 Breast Kick on Back K BR 2:13
{1 x 400 on 6:30 IM S IM 1:38
{9 x 100 on 1:20 Free Pull w/Paddles P FR 1:20
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
6:58 PM 8,000 Yards



Workout #40
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =========================================
1,200 4 x 300 on 6:00 50 Drill, 50 Swim S STK 2:00
-
1,000 2 x 500 on 12:00 Kick-Easy Down, Sprint Back K STK 2:24
-
600 12 x 50 on :55 Breast Drill - D BR 1:50
-----One Stroke, One Pullout
-
800 16 x 50 on :55 Fly Down, Breast Back S IM 1:50
-
1,800 9 x 200 on 3:30 Fly w/Fins & Buoy S FLY 1:45
-
200 1 x 200 on 4:00 Cool Down S STK 2:00
-
6:29 PM 5,600 Yards