13+ #9

Workout #41
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ==========================================
1,200 1 x 1200 on 20:00 Drill Down, Swim Back S STK 1:40
-
1,200 12 x 100 on 1:40 FKOB w/fins K FLY 1:40
-
900 18 x 50 on :55 Free Drill of Andreea's Choice D FR 1:50
-
2,000 10 x 200 on 3:00 Pull- 100Bk/100Fr P IM 1:30
-
3,600 3x
{8 x 50 on :45 Non-Free S STK 1:30
{1 x 200 on 4:00 Easy S FR 2:00
{8 x 50 on :35 Free S FR 1:10
{1 x 200 on 4:00 Easy S FR 2:00
-
7:00 PM 8,900 Yards



Workout #42
1 minute 30 seconds rest between sets
4:10 PM Start
Yards Set Description WORK STK PACE
====== ==================================
1,200 6 x 200 on 4:00 Swim, Drill, IM S STK 2:00
-
400 8 x 50 on :55 Back Gator Drill D BK 1:50
-
400 8 x 50 on 1:00 1 Arm Fly Drill D FLY 2:00
-
1,200 16 x 75 on 1:30 Back - Rope mid-way S BK 2:00
-
1,000 10 x 100 on 1:40 Fly - Rope mid-way S FLY 1:40
-----Fly w/Fins
-
200 1 x 200 on 4:00 CoolDown S STK 2:00
-
5:44 PM 4,400 Yards


Workout #43
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== =====================================
200 2 x 100 on 2:00 IM S IM 2:00
-
200 1 x 200 on 4:00 FKOB K FLY 2:00
-
400 1 x 400 on 8:00 IM Pull P IM 2:00
-
400 8 x 50 on :55 IM Rotation S IM 1:50
-
1,800 2x
{3 x 300 on 5:00 Free S FR 1:40
----------#1 - Free Drill - one arm rest @ hips
----------#2 - 100 Fast/100 Easy/100 Fast
----------#3 - Swim @ 80% Intensity
-
400 1 x 400 on 7:00 Best Stroke Kick K STK 1:45
-
400 8 x 50 on 1:00 Fly Pull w/Pads & Buoy P FLY 2:00
-
1,200 2x
{3 x 200 on 4:00 Best Stroke S STK 2:00
----------#1 - Best Stroke Drill
----------#2 - Best Stroke 50 Easy/50 Fast
----------#3 - Best Stroke
-
6:16 PM 5,000 Yards



Workout #44
1 minute 30 seconds rest between sets
4:30 PM Start
Yards Set Description WORK STK PACE
====== ======================================
2,100 1x
{1 x 500 on 9:00 Free S FR 1:48
{1 x 400 on 8:00 IM - Drill Down, Swim Back 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 Choice - Drill Down, Swim Back D IM 2:00
{8 x 50 on :50 Easy Down, Sprint Back S STK 1:40
-
1,000 5 x 200 on 3:45 FKOB K FLY 1:52
-
1,500 6 x 250 on 3:45 IM - 3 strokes 50, 1 str 100 S IM 1:30
----------#1&2 - 100 Fly, 50 Bk, 50 Br, 50 Fr
----------#3&4 - 50 Fly, 100 Bk, 50 Br, 50 Fr
----------#5&6 - 50 Fly, 50 Bk, 100 Br, 50 Fr
-
3,200 2x
{4 x 50 on :35 Free S FR 1:10
{1 x 200 on 4:00 Easy Free S FR 2:00
{4 x 100 on 1:15 Free S FR 1:15
{1 x 200 on 4:00 Easy S FR 2:00
{2 x 200 on 2:30 Free S FR 1:15
{1 x 200 on 4:00 Free S FR 2:00
-
6:46 PM 7,800 Yards


Workout #45
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
-
1,800 2x
{5 x 100 on 1:30 25 Dr, 50 Sw, 25 Sprint Kick D FR 1:30
{8 x 50 on :55 Non-Free, Drill/Sprint D STK 1:50
-
1,800 18 x 100 on 1:30 Free Pull w/Pads & Bands P FR 1:30
---------No Buoys on this set.
-
200 1 x 200 on 4:00 Backstroke Easy S BK 2:00
-
500 1x
{12 x 25 on :45 Fly - One Breath S FLY 3:00
{1 x 200 on 4:00 Cool Down S STK 2:00
-
6:23 PM 5,900 Yards