Friday's workout

2x (200 swim, 4x75 drill

8x50 3 least number of breaths, 1 easy

2x200 kick build by 50

4x100 pull 50 breathing every 5, 25 easy, 25 no breath!

1x400 only breathing between flags

200 easy

Wednesday's workout

500 swim
400 pull
3x100 IM
200kick
100 easy
2 x 125 str/free/str
4x150 desc
4x175 IM/br/ba/fly
4 x 75 easy

Tuesday's workout

3x200 Swim/RIMO

2x200 pull neg. split

1x200 scull

1x100 scull (no kick)

2 x ( 4x25 vs, 1x100 kick)

50 easy

6x50 pace

100 easy

3x50 pace

200 easy

Don't do that

Swimmer 1 forgets that he is in a 4 by 50 relay and turns. Swimmer 2 does not realize that Swimmer 1 didn't stop. Watch what happens...

Monday's workout

300 swim, 300 drill/swim
4x150 pull desc.
6x100 2 IM, 2 kick, 1 IM, 1 kick
12x50 4 on 55, 50, 45 (consistent pace for all)
4x75 w/d