High School #6

Workout #26
1 minute 30 seconds rest between sets
4:45 PM Start
Yards Set Description WORK STK PACE
====== =============================
600 8 x 75 on 1:45 FKOB K FLY 2:20
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1,200 3x
{3 x 100 on 2:00 50 Free - 50 Sprint Non-Free S STK 2:00
{4 x 25 on :45 Free - 0 or 1 Breath Sprint S FR 3:00
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5:28 PM 1,800 Yards


Workout #27
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===============================
500 1 x 500 on 12:00 Easy/Sprint by 25 S FR 2:24
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400 8 x 50 on 1:05 Back Drill - Vertical CatchUp D BK 2:10
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700 7 x 100 on 2:00 Back - 50 Mod, 50 w/overkick S BK 2:00
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2,000 20 x 100 on 1:30 Free S FR 1:30
Option - 16 on 1:45
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5:26 PM 3,600 Yards


Workout #28
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===================================
500 1 x 500 on 12:00 75 Free/25 Non-Free S STK 2:24
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2,400 24 x 100 on 1:50 75 Swim, 25 Kick Sprint S FR 1:50
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500 10 x 50 on 1:00 Fist Drill Free D FR 2:00
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5:25 PM 3,400 Yards


Workout #29
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ================================
500 1 x 500 on 12:00 Swim/Kick by 25 S STK 2:24
--
750 6 x 125 on 2:00 Free - Use Pads if you have them P FR 1:36
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500 10 x 50 on 1:00 25 FKOB, 25 Backstroke K FLY 2:00
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1,400 2x
{12 x 25 on :25 Free S FR 1:40
{8 x 50 on :50 Free S FR 1:40
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300 6 x 50 on 1:05 Double Arm Backstroke D BK 2:10
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5:26 PM 3,450 Yards


Workout #30
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =========================
600 1x
{1 x 300 on 6:00 Free S FR 2:00
{6 x 50 on 1:00 Easy/Sprint by 50 S FR 2:00
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1,600 8 x 200 on 3:30 IM Drill D IM 1:45
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600 12 x 50 on 1:00 50 1-Arm Fly D FLY 2:00
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100 4 x 25 on 2:00 Dives From Blocks S STK 8:00
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200 1 x 200 on 6:00 Easy S FR 3:00
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5:29 PM 3,100 Yards