Friday's Workout (1.28)

RECOVERY

• 250 swim
• 4X100 pull @ 1:45
• 6X75 free - 25 catch up/25 breathing 5/25 fast @ 1:30
• 4X100 IM order - 25 drill/25 swim @ 2:00
• 6X50 kick @ 1:15
• 8X25 choice- 12.5 easy/12.5 fast @ :45
• 4X100 breathing 3 @ 2:00

Thursday's workout

300 swim

200 kick

 

3x100 scull

4x75 overkick/easy/overkick

5x50 IMO

6x25 short rest

 

3x200 desc.

1x200 easy

3x150 desc.

1x150 easy

3x100 desc.

1x100 easy

 

200 warm down

Wednesday's Workout (1.26)

MID-DISTANCE

Warm-Up: (1000m)

• 200 swim
• 300 pull
• 200 kick
• 300 50 drill, 25 swim

Main Set: (1650m)

• 2X225 free @ 3:30
• 1X150 back/free by 25 @ 3:00
• 2X175 free @ 2:45
• 1X150 back/free by 25 @ 3:00
• 2X125 free @ 2:00
• 1X150 back/free by 25 @ 3:00
• 2X75 free @ 1:15
• 1X150 back/free by 25 @ 3:00

Warm Down (200m)

• 200 your choice

Saturday´s videos

Videos

I will be posting the videos tomorrow!

Tuesday´s workout

300 swim
200 pull

Kick Set
1x100
2x75
3x50
4x25

Pre Main Set
2times:
2x100 pull
1x200 3/5/e/7

Main set
3 times:
4x50 pace
3 min break (warm down at least a 100)

200 easy

Monday's Workout (1.24)

STROKE/SPRINT

Warm-Up: (750m)

• 5X150 - swim, kick, swim, pull, swim

Pre Main Set: (500m)

• 4X25 skull @ :45
• 2X50 drill choice @1:00
• 1X50 build choice @ 1:00

Main Set: (1100m)

• 100 pull @ 1:40/2:00
• 4X75 free - 25 DPS, 50 fast @ 1:50
• 100 pull @ 1:40/2:00
• 6X50 stroke (not free) - 25 DPS, 25 fast @ 1:50
• 100 pull @ 1:40/2:00
• 8X25 IM (2 of each stroke) - odd-moderate, even-fast @ :50

Warm Down (200m)

• 200 your choice

Thursday's workout

400 swim

3 x 100 drill/swim

200 pull

8 x 100 25 IMO/75 asc. by 25

4 x 200 pull desc. 1-4

1 x 400 100 fast/ 200 easy/ 100 fast

100 easy