Saturday's workout

Warm up

300 swim

3x100 free/stroke

6x50 kick easy/fast by 25

Pull and sprint set

2times:

2 x 125 25 least number of breaths/100 build

4 x 25 variable sprints

Drill set

2x200 50 scull/50 drill/50 swim/50 cuild

Main Set

4times:

2 x 75 easy

3 x 50 fast

200 warm down

Friday's Workout

RECOVERY

Warm Up (700)

·         200 swim @ 4:00

·         4X50 drill @ 1:10

·         100 swim @ 2:00

·         4X50 drill @ 1:10

Pull & Kick Set (1100)

·         150 pull @ 2:30/3:00

·         4X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         3X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         2X50 kick @ 1:10

·         150 pull @ 2:30/3:00

·         1X50 kick @ 1:10

Drill Set (600)

·         4X75 – 25 skull, 50 swim @ 1:30

·         4X50 – IM order drill @ 1:00

·         4X25 – 2 breaths or less @ 1:00

Warm Down (200)

Thursday's workout

300 swim
6x50 drill/swim
8x75 kick, IM
4x (200 free, drill / 2x100 fast, 50 easy,fast) IM order by round
2x150 drill
4min pull as fast as possible
Warm down

Tuesday's workout

Warm up
5x200 swim, pull, swim, pull, drill
10x50 4 kick desc., 1 easy swim

Main set
2 times:
1x50 build 1:10
2x50 100pace 1:20
1x100 easy 2:20
1x100 fast 2:20

Warn down
6x75 easy/dps/back, 3/5/7

Saturday's Workout (1.8)

Warm-Up: (1200m)

• 200 swim
• 4X50 drill
• 200 pull
• 4X50 kick
• 200 swim
• 4X50 IM transitions

Drill Set: (700m)

• 4X (fly, back, breast, free by round)
• 1X50 kick @ 1:10
• 2X50 drill @ 1:10
• 1X25 swim @ 1:00

Main Set: (850m)

• 2X50 build @ 1:10
• 1X100 pace @ 2:20 (300 pace)
• 1X50 easy 
• 2X50 build @1:10
• 2X75 pace @ 1:50 (200 pace)
• 1X50 easy
• 2X50 build @ 1:10
• 3X50 pace @ 1:20 (100 pace)
• 1X50 easy

Warm Down (200m)

• 200 your choice