High School #5

Workout #21
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================================
600 2 x 300 on 6:45 Sw/K by 25 S STK 2:15
--
800 8 x 100 on 2:00 IM Drill D IM 2:00
--
375 5 x 75 on 2:00 FKOB K FLY 2:40
After 75s they will end up in Deep End. Work on Starts/Dives/Relay Exchanges
--
1 on 30:00 Dives
--
5:28 PM 1,775 Yards


Workout #22
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===================================
800 4 x 200 on 3:30 Ez/Sprint by 25 S STK 1:45
--
900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
--
1,600 2x
{4 x 25 on :30 Free Br x 9 S FR 2:00
{3 x 50 on :50 Free Br x 7 S FR 1:40
{4 x 100 on 1:45 Free Br x 5 S FR 1:45
{3 x 50 on :50 Free Br x 7 S FR 1:40
--
400 8 x 50 on 1:00 Catch-Up Drill D FR 2:00
--
5:27 PM 3,700 Yards


Workout #23
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
500 1 x 500 on 12:00 Free S FR 2:24
--
500 10 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
--
500 10 x 50 on 1:10 Breast Drill - 1 Pull/2 Kicks D BR 2:20
--
500 10 x 50 on 1:00 6/3/6 Free Drill S FR 2:00
--
400 16 x 25 on :30 Free Br x 7 or 9 S FR 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:22 PM 2,600 Yards



Workout #24
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
====== ==================================
600 1 x 600 on 12:00 Dr/K/Sw by 100 S STK 2:00
--
600 6 x 100 on 1:45 Free - Work DPS <16strks S FR 1:45
--
2,600 2x
{4 x 200 on 4:00 IM - Broken 50/5 S IM 2:00
{20 x 25 on :30 IM Order by 25 S IM 2:00
--
200 1 x 200 on 4:00 Easy S STK 2:00
--
5:29 PM 4,000 Yards


Workout #25
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
600 1 x 600 on 13:00 Drill/Swim by 25 D STK 2:10
--
400 8 x 50 on 1:05 Breast Drill - 1 Pull/3 Kicks D BR 2:10
w/Paddles
--
1,000 10 x 100 on 2:00 50 Side Kick, 50 Back K BK 2:00
Lane 6 - 11 on 1:50
--
1,200 4x
{4 x 25 on :30 Free Sprint S FR 2:00
{2 x 100 on 2:00 Best Non-Free Sprint S STK 2:00
--
5:27 PM 3,200 Yards