10-16-20 - Pull & Back-end Stroke

Warm-up: 800/17:00

300 Loosen

200 Steady K

100 Sc

8x25 Sprint Cycle @ :30

Pull: 1400/23:00

1x400 P - Count Strokes @ 6:00+

4x25 Best Tech. Fr w/O-K @ :30

1x300 P - Count Strokes @ 4:30+

4x25 Best Tech. Fr w/O-K @ :30

1x200 P - Count Strokes @ 3:00+

4x25 Best Tech. Fr w/O-K @ :30

1x100 P - Count Strokes @ 1:30+

4x25 Best Tech. Fr w/O-K @ :30

Back-end Stroke: 1500/25:00

6x(1x125 as: 75 Best Tech. Fr, 50 Fast Str @ 1:50+

    (1x75 as: 50 Best Tech. Fr, 25 Fast Str @ 1:20+

12x25 All Out @ :30

Warm-down: 300/6:00

300 easy

10-13-20 - Power & Pull, & Aerobic Free or IM

Warm-up: 900/18:00

200 Loosen

6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00

200 P - Count Strokes

8x25 Sprint Cycle @ :30

Power & Pull: 1400/23:20

2 Rounds: 

2x25 All Out HL Fr K @ :40

2x25 Dog Paddle w/All Out Fr K @ :40

3x200 P - Count Strokes; Focus on High Elbow Catch @ 3:00+

Aerobic Free: 1400/22:00

4 Rounds: 

2x75 Best Tech. Fr @ 1:15

4x50 Best Tech. Fr @ :45

Or:

Aerobic IM: 1400/25:20

4 Rounds: 

2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:20

2x50 as: 25 Bk, 25 Br @ :55

2x50 as: 25 Br, 25 Fr @ :55

Warm-down: 300/6:00

300 easy

10-10-20 - Best Average - Free or IM

Warm-up: 1000/20:00

200 SKIPS

Pre-Set: 1000/21:20

4 Rounds: Fr or IMO by Round

2x25 Fr:Streamline Fl K on Bk  IM:K - IMO @ :35

2x25 Fr:Catch-up w/O-K  IM:Dr - IMO @ :35

3x50 Fr:Desc. 1-3  IM:IM Switch @ 1:00

Main Set: 1000/22:00

4 Rounds: 

3x75 Best Average @ 1:20/1:30

1x25 Active Recovery @ 1:00

Finishing: 400/10:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Active Recovery @ :30

2x25 Fast @ :30

1:00r

Warm-down: 300/6:00

300 easy

10-6-20 - Pull, Scull, & Aerobic IM

Warm-up: 900/17:00

300 Loosen

300 as: 25 Streamline K on Bk, 25 Catch-up w/O-K

300 P - Count Strokes

Pull & Scull: 900/16:00

1x100 Front Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Windshield Wiper Sc @ :10r

1x300 P - Last 100 Drop PB, Add Strong K @ :10r

1x100 Hip Sc @ :10r

Aerobic IM: 1800/37:00

2 Rounds: 

6x25 O:Strong Fl  E:Best Tech. Fr @ :30

2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30

6x50 Build  O:Bk  E:Br @ 1:05

2x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30

6x25 Fast Fr @ :30

Finishing: 300/6:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Fast @ :30

Warm-down: 300/6:00

300 easy