High School #7

Workout #31
1 minute 30 seconds rest between sets
4:05 PM Start
Yards Set Description WORK STK PACE
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1,200 3 x 400 on 8:00 Drill/Swim by 25 S STK 2:00
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900 12 x 75 on 1:30 FKOB w/Fins K FLY 2:00
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1,600 8 x 200 on 3:15 Free w/Fins and Paddles S FR 1:38
if no fins/paddles then do 150's Broken 50/5
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300 1 x 300 on 6:00 Back S BK 2:00
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5:25 PM 4,000 Yards



Workout #32
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ===============================
500 1 x 500 on 12:00 Drill/Swim by 25 S STK 2:24
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900 12 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
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600 6 x 100 on 2:00 FKOB K FLY 2:00
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1,000 10 x 100 on 2:00 Free - Broken 75/10/25 S FR 2:00
Lane 6 - Non Free
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:27 PM 3,200 Yards


Workout #33
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
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600 2 x 300 on 6:30 IM Drill D IM 2:10
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400 8 x 50 on 1:10 Breast Drill - 1 pull 2 kicks D BR 2:20
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400 8 x 50 on 1:15 Breast Kick, hand on rear K BR 2:30
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1,800 1x{4 x 50 on 1:00 Fly S FLY 2:00
{4 x 100 on 2:00 50 Fly/50 Back S IM 2:00
{4 x 50 on 1:00 Back S BK 2:00
{4 x 100 on 2:00 50 Back/50 Breast S IM 2:00
{4 x 50 on 1:00 Breast S BR 2:00
{4 x 100 on 2:00 50 Breast/50 Free S IM 2:00
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5:29 PM 3,200 Yards


Workout #34
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
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500 1 x 500 on 13:00 Free Br x 5 S FR 2:36
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600 12 x 50 on :55 Accelerate Hand Past Hip D FR 1:50
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800 4 x 200 on 4:00 FKOB K FLY 2:00
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1,600 16 x 100 on 2:00 50 Accelerate HPH/50 Overkicking S FR 2:00
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5:33 PM 3,500 Yards



Workout #35
1 minute 30 seconds rest between sets
8:10 AM Start
Yards Set Description WORK STK PACE
====== ================================
1,200 3 x 400 on 7:00 Drill/Swim/Kick/Swim by 50 S STK 1:45
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1,200 12 x 100 on 1:30 FKOB w/Fins K FLY 1:30
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3,100 1x{10 x 50 on 1:00 Breast - Pull w/Fly Kick D BR 2:00
{4 x 200 on 4:15 Breast w/Paddles P BR 2:08
{10 x 50 on 1:00 Breast - Pull w/Free Kick D BR 2:00
{8 x 100 on 2:00 Breast - 1 Pull w/ 2 Kicks K BR 2:00
{20 x 25 on :40 Breast Sprints S BR 2:40
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500 1 x 500 on 10:00 Easy S FR 2:00
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10:11 AM 6,000 Yards