Workouts: October 24-30, 2010

Hi everyone!

I will be out of town for the last week in October, so I have posted a few workouts that you are welcome to do on your own.

WORKOUT #1:
-Warm-up - 200 swim/200 kick/200 swim - EASY
- Ladder Swim (50,100,150,200,200,150,100,50) Choice / 15 sec rest
-6x50 kick/choice (15 sec rest) / set MEDIUM PACE interval
-5x150 swim/choice (set MEDIUM PACE interval)
-6x50 kick/choice (15 sec rest) / MEDIUM PACE
-6x100 swim/choice (set FAST PACE interval)
COOL DOWN
3550 Total Yards

WORKOUT #2:
-300 Warm-up - EASY
-8x75 (25 drill / 50 swim-choice) 15 sec rest
-6x100 swim/choice (set MEDIUM PACE interval)
-8x50 alt 25 swim/kick (15 sec rest)
-8x50 swim/choice (set FAST PACE interval)
-400 swim/choice (BUILD-UP)
-16x25 swim/choice/alt 25 sprint, 25 easy (10 sec rest)
COOL DOWN
3100 Total Yards

WORKOUT #3:
-Warm-up - 100 swim/100 kick/100 swim - EASY
-8x50 swim/alt 25 drill, 25 swim (15 sec rest)
-3(4x100) swim - #1 Free, #2 IM/Choice, #3 Free (set MEDIUM PACE interval)
-5x150 - 50 swim/50 kick/50 swim (set MEDIUM PACE interval)
-3x200 swim (#1,3 Free, #2 Choice) / FAST / 30 sec rest
-8x50 swim/choice (set FAST PACE interval)
-12x25 swim/choice-FAST (20 sec rest)
COOL DOWN

4050 Total Yards