Wednesday's Workout (1.19)

MID-DISTANCE

Warm-Up: (1000m)

• 2X100 swim
• 4X75 pull @ 1:30
• 6X50 drill @ 1:00
• 8X25 kick @ :45

Pull Set (600m)

• 6X100 pull starting at 1:40/1:50/2:00 and dropping :05 for each 100
• starting at 1:40 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:15
• starting at 1:50 - 1:50, 1:45, 1:40, 1:35, 1:30, 1:25
• starting at 2:00 - 2:00, 1:55, 1:50, 1:45, 1:40, 1:35

Main Set: (700m)

• 6X75 swim @ 1:30/2:00
• odd - 50 moderate/25 fast
• even - 25 moderate/50 fast
• 6X50 IM Transitions @ 1:00/1:20
• fly/back
• back/breast
• breast/free

Warm Down (200m)

• 200 your choice

Tuesday's workout

200 swim, kick, pull
8x50 IM drill 1:00
8x75 pull 1:20

3times:
4x25 fast
2x50 easy/fast
100 fast

200 warm down

Monday's Workout (1.17)

STROKE/SPRINT

Warm-Up: (1000m)

• 300 swim @ :10 rest
• 200 kick/swim @ :10 rest
• 300 pull @ :10 rest
• 200 drill/swim @ :10 rest

Pre Main Set: (400m)

• 50 K,D fly @ 1:10
• 2X25 ez/fast, fast/ez fly @ :35
• 50 K,D back @ 1:10
• 2X25 ez/fast, fast/ez back @ :35
• 50 K,D breast @ 1:10
• 2X25 ez/fast, fast/ez breast @ :35
• 50 K,D free @ 1:10
• 2X25 ez/fast, fast/ez free @ :35

Main Set: (700m)

• 1X25 fast fly @ :40
• 3X50 free @ 1:20 @ 200 pace
• 1X50 easy 
• 2X25 fast back @ :40
• 3X50 free @ 1:20 @ 200 pace
• 1X50 easy @ 1:30
• 3X25 fast breast @ :40
• 2X50 free @ 1:20 @ 200 pace
• 1X50 easy @ 1:30

Warm Down (200m)

• 200 your choice

Underwater camera