High School #8

Workout #36
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 Drill/Kick by 25 S STK 2:10
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600 8 x 75 on 1:15 50 Fr 6/3/6 Dr/ 25 DPS D FR 1:40
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600 6 x 100 on 2:30 Broken - 50Max/10Sec/50Max S STK 2:30
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500 5 x 100 on 2:10 50 Bk Kick, 50 Back K BK 2:10
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300 6 x 50 on 2:00 Non-Free Sprint S STK 4:00
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:30 PM 2,800 Yards


Workout #37
1 minute 30 seconds rest between sets
4:25 PM 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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500 10 x 50 on 1:00 Fist Drill Free D FR 2:00
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900 18 x 50 on 1:00 Free 1/3rds S FR 2:00
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:24 PM 2,800 Yards



Workout #38
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== ====================================
600 3 x 200 on 4:00 Non-Free Drill D STK 2:00
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1,200 6 x 200 on 3:45 IM Drill D IM 1:52
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800 8 x 100 on 2:30 Breast - by 25-7/6/5/4 strokes D BR 2:30
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500 10 x 50 on :45 Non-Free S FR 1:30
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:28 PM 3,300 Yards


Workout #39
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
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600 12 x 50 on 1:10 Back Drill - Vertical CatchUp D BK 2:20
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600 8 x 75 on 1:20 50 Catch-Up Drill/ 25 Free D FR 1:47
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1,000 20 x 50 on 1:15 Odds - Back, Evens - Free S STK 2:30
Sprint
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200 1 x 200 on 4:00 Easy S STK 2:00
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5:29 PM 2,900 Yards


Workout #40
1 minute 30 seconds rest between sets
4:15 PM Start
Yards Set Description WORK STK PACE
====== =====================================
1,200 3 x 400 on 8:00 Swim, Drill, Swim S STK 2:00
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900 12 x 75 on 1:20 25 Catch-Up Drill/ 50 Free OvKck D FR 1:47
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1,200 12 x 100 on 2:00 75 Swim, 25 Kick Sprint S FR 2:00
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5:23 PM 3,300 Yards