Wednesday, September 23

**I apologize for the delay in posting the last couple of workouts. My personal computer crashed last week and it is currently in HP Land being repaired. Also, please note that a new POLL has been posted...feel free to take a peek:)**

A:
800 warm up w/ fins (200 free, 200 IM drill, repeat)
8x75 @ 1:15 (swim/kick FAST/swim)
8x50 @ :60 (25 SPRINT/25 easy/kick hard on wall until :60)
8x25 @ :30 kick w/board (IM order)
6x75 pull @ 1:10
4x75 pull @ 1:05
2x75 pull @ 1:00
10x50 @ :55 (1 w/stick, 1 w/o stick)
8x50 @ :60 Swim Golf (lower stroke count & time 1-4, 5-8)
6x50 @ :60 w/band
4x50 @ 1:05 (1 w/ 4 breaths, 1 w/3 breaths, 1 w/2, 1 w/1 breath)
200 cool down
*4400 Total*

B:
600 warm up w/ fins (200 free, 200 IM drill, 200 free)
6x75 @ 1:45 (swim/kick FAST/swim)
6x50 @ 1:05 (25 SPRINT/25 easy/kick hard on wall until 1:05)
6x25 @ :60 kick w/board
6x75 pull @ 1:30
4x75 pull @ 1:25
2x75 pull @ 1:20
8x50 @ 1:05 (1 w/stick, 1 w/o stick)
6x50 @ 1:10 Swim Golf (lower stroke count & time 1-3, 4-6)
4x50 @ 1:15 w/band
200 cool down
*3500 Total*

C:
400 warm up w/ fins
6x75 w/:30 (swim/kick FAST/swim)
6x50: kick on wall for :15, sprint 25y, easy 25y, rest :20, repeat
6x25 w/:30 rest (kick freestyle w/board)
6x75 pull w/buoy only; w/:30
4x75 pull w/buoy and band; w/@:30
2x75 pull w/band only; w/:30 rest
6x50 w/:30 rest (1 w/stick, 1 w/out stick)
100 cool down
*2600 Total*

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