Saturday's workout

3x200 free, free/back, pull
6x75 kick, drill, swim
4x150 pull Desc. 1-3, 4-fast
100easy
6x50 (200 pace)
3x100 best ave.
300 long turns
12x25 easy,fast
100 easy
50 sprint
200 easy

Friday's workout

4x200 free, free/back, pull, free/back
10x50 free
6x75 drill/swim
8x50 free/stroke
6x25 vs
4x50 stroke
100 easy

Thursday's workout

300 swim

4 x150 2x75 IM
Skip a stroke (can't skip the same twice)

500 
100 back kick on side
100 scull
100 free
100 switch every 4
100 back

3 times :
200 IM Broken (8x25 on 35') f/e
4x50 choice 1:05 f/e
30 sec. Break

100 easy
  

Wednesday's workout

3x300 
1 - at least 75 back kick
2 - at least 75 back
3 - pull

2x250 
50 - body rotation 
50 - single arm back
50 - back kick
50 - underwater
50 - back

200 - neg. Split 30 sec. Rest
300 - pull 25 dps / 50 regular / 25 one breath 40 sec. rest 
400 - build 50 sec. Rest
300 - pull 25 dps / 50 regular / 25 one breath 40 sec. rest    
200 - neg. split 

200 choice 
100 easy free

Tuesday's workout

200 75free/25back
150 50free/25back
100 free
50 back

10x25 back kick underwater

125,100,75, 50, 25 Odd 25: fast, last 25 stroke

4x75 side kick/ backstroke

Free trial week!

Remember to bring your friends to practice this week.

Monday's workout

12 x 50 1-3 1:00, 4-6 :55, 7-9 :50 10-12 :55
5 x 200 50 Backstroke drill / 150 swim on 3:45
6 x 50 kick odd: free, even: back on 1:20
6 x 100 odd: free, even: back
200 Warm down

Saturday's workout

350 50 swim / 50 kick
8 x 50 Drill
Main Set
4 x 100 on 2:00
4 x 25 kick on :45
3 x 100
4 x 25 Sprint on :40
2 x 100
4 x 25 kick :45
1 x 100

300 Pull
4 x 50 @ 200 race pace
100 warm down