Thursday's workout

Warm up

250 swim

150 50 swim/25 overkick

3x100 75free/25stroke

 

Sprint and Pull set

4x25 easy/fast

6x100 pull 1@ 1:50

4x25 fast/easy

 

Main Set – Interval: 30 or 25 sec. per 25.

25 fly

25 fly+25back

25 fly+25back+25breast

2 x 100IM

25 back+25breast+25free

25 breast+25free

25free

 

8x25 easy/fast by 25 @ :40

4x50 easy/fast by 50 @ 1:10

2xq00 easy fast by 100 @ 2:20

 

Warm down