Thursday Workout

400 swim 

4 x 50 pull- vary stroke

4 x 50- backstroke drill- 7 kicks per side, goggles on head, laneline pull, swim

400- alt 100 free/100 back- dolphin kick past flags on backstroke

(100 swim, 75 kick, 50 drill, 25 hard) x 4; 1) back 2) free 3) stroke 4) free 

300 - alt 100 free/100 IM

200 ez

Wednesday's workout

200 SKPS
3x300 1- overkick/fast, 2 - 3,5,7, 3- easy/fast
3x200 pull
3x100 500 pace
8x75 kick, drill, swim

Tuesday's workout

2x{ 100 swim, 50 back kick, 100 swim, 50 bAck
2x200 back drill
30x50 2x {1-5 pull, 6-10 free/back, 11-15 free
6x75 kick
W/D

Coming soon...

Monday workout

2x300 75 swim / 25 back
2x200 back drills
10x150 2swim,2pull,1back last 50 build
8x75 1-6 kick, 7-8 warm down