Saturday's workout

3times: 200 swim, 100 IM, 50 kick
5x100 pull
3times: 2x50 kick, 2x25 underwater kick
2x75 easy
2times: 3x100 10 sec. rest, 3x100 fast on 2'
200 easy

Friday Workout

300 swim, 300 pull

12 x 50 (3 fly, 3 back, 3 breast, 3 free) kick, drill, swim

3 x 200 pull, w/fins, swim

3 x 150 pull, w/fins, swim

3 x 100 pull, w/fins, swim

200 ez

Thursday Workout

> 300 swim, 300 pull
> 2 x (3 x 50 kick- build set, all same kick each set)
> 10 x 100- 1-4 IM or choice, last 6 free, drop 5 seconds each set of 2
> 10 x 50- alt free, IM order
> 10 x 25- 4 choice, 4 free, 2 no breath
> 200 ez
>

Fall 2010

Monday´s workout

200 swim
200 drill/swim
200 free/stroke
10x50 - 2 kick, 2 long walls
2x75 easy/build/fast
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
3x100 IM
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
6x50 1-easy, 2-easy/fast, 3-fast
200 easy

Saturday´s workout

200 SKPS
8x50 - 2x(2x50 drill, 2x50 build)
2times:
6x25 vs
50 easy

5x100 fast
6x50 Desc. 1-3, 4-6
3x100 fast
6x50 Desc. 1-3, 4-6

200 easy