_The first stage of our annual Triple Challenge is set for this Friday, 10/28/11.  We schedule this workout in October each year to help ready our swimmers for the upcoming 1-hour swim in January.

We will be doing 50 repeats of your choice using the send-off intervals listed below.  Hope to see you on Friday!

2 on 2:00
2 on 1:50
2 on 1:40
2 on 1:30
2 on 1:20

2 on 1:55
2 on 1:45
2 on 1:35
2 on 1:25
2 on 1:15

2 on 1:50
2 on 1:40
2 on 1:30
2 on 1:20
2 on 1:10

2 on 1:45
2 on 1:35
2 on 1:25
2 on 1:15
2 on 1:05

2 on 1:40
2 on 1:30
2 on 1:20
2 on 1:10
2 on 1:00

We should have time for a short warm up and cool down as well. (I think it takes 1:15.)

Stage 2 will be held in on a Friday in November with 75 repeats of your choice.
Stage 3 will be held in on a Friday in December with 100 repeats of your choice.

_Warm-up: 10 mins your choice, 8 mins kick, 6 mins pull, 4 x 50 IMO or drill on 1:00, 4 x 25 fast on :30
Pre-set: 1 x 800/1000/1200 done as 2+ rounds of (150 or 200 desc stroke count by 50, 50 fast kick, 150 or 200 build speed by 50, 50 easy kick)
Main set:
1 x 200 alt 25 fly/25 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY
1 x 200 alt 50 back/50 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BACK
1 x 200 alt 100 breast/100 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE BREAST
1 x 200 free on 3:00 or 3:15 or 3:30 or 4:00
1 x 200 IM on 3:00 or 3:15 OR 1 x 100 IM on 1:45 or 2:00 WORK THE FLY

4 x 50 on :45 or :50 or :55
1 x 50 easy pull on :50 or :55 or 1:00
3 x 50 on :40 or :45 or :50
1 x 50 easy pull (same intervals as first pull)
2 x 50 on :35 or :40 or :45
1 x 50 easy pull (same intervals)
1 x 50 on :30 or :35 or :40
1 x 50 easy pull

Cool down - choice
Total: 3000-3800 plus 10min choice/8 min kick/6 min pull and cool down

_Week of 8/30:
Warm-up:  your choice 1000
4 x 150/125/100 on 2:00 desc times by about 5s
1 x 600/500/400 on 8:00 try to hit same times as from 4x150/125/100
1 x 100/50 kick on 2:05
3 x 150/125/100 on 1:55 desc times by about 5s
1 x 450/375/300 on 5:30 try to hit same times from 3x150/125/100
1 x 100/50 half kick, half pull on 1:45
2 x 150/125/100 on 1:50 desc times by about 5s
1 x 300/250/200 on  3:30 try to hit same times as 2 x 150/125/100
1 x 100/50 pull on 1:35
1 x 150/125/100 on 1:45
1 x 150/125/100 on 1:40
1 x 100/50 half kick/half pull

16 (12) x 25 on :25 (30): 2 fly, 2 fr, 2 bk, 2 fr, 2 br, 2 fr - then if doing 16, last 4=IM order

Warm-down:  your choice for 3 mins.


Total: 3600-5000

_WEEK OF 8/22:
W/U: 500 half drill/half free, 5 x 100 IM 1=3R/3L, 2=p, 3=k, 4=dr, 5=swim
 MS1: 1x400: 100 breathe every 3, 100 breathe 2x to R, 2x to L, 100 brreathe 3x to R, 3x to L, 100 breathe 4x to R, 4x to L AND race every 4th 25. 

 [1 x 100 IM, 1 x 50 kick, build 1 x 50: 25 6beat kick, 25 2beat kick]

1 x 300 75 br every, 75 br 2xR, 2xL, 75 br 3xR, 3xL, 75 br 4xR,4xL. Race every 3rd length.

Repeat [] section.

1 x 200: 50 br every 3, 50 br 2xR,2xL, 50 br 3xR,3xL, 50 br 4xR,4xL. Race every other length.

Repeat[]section.
1x100: 25 br every 3, 25 br 2xR,2xL, 25 br 3xR,3xL, 25 br 4xR,4xL.

Repeat [].

MS2: 2 rounds of:
4 x 25 on 30 br every 3
1x100 on 1:30 br every 3
3 x 25 on :25 br 2xR,2xL
1 x 75 on 1:15 br every 5
2 x25 on :20 br every 7th
1 x 50 on :50 br3xR,3xL
1 x 25 race br every 9
1 x 25 easy br 4xr,4xl

C/D:Ez 200 pull.