Friday's workout

100 swim
4x75 50 drill/ 25 swim
4 x 50 kick
4 times: ( 4x25 drill/ vs by round, 1x 50easy)
2x( 6x50 short rest, 1x100 easy)
1x50 fast
200 warm down

Thursday's workout

200 swim
2x100 free drill
200 free/stroke
2x100 stroke drill
4x100 kick 1'10
2x300 75 free/25 IMO 4:30
1x400 pull
3x200 desc.
6x75 free/str/free 1:30
6x100 desc 1-3,4-6
Warm down

Wednesday's workout

Warm-Up: (1200m)

• 300 swim
• 300 IM - K,D,S by 25
• 200 pull
• 200 kick
• 2X100 build 

Main Set: (1600m)

• 150 pull  @ 2:30/3:00
• 4X100 free --> 25 mod. - 50 @ 75% - 25 mod. @ 2:00
• 150 pull @ 2:30/3:00 
• 3X100 free --> 50 mod. - 50 @ 75% @ 2:00
• 150 pull @ 2:30/3:00
• 2X100 free --> 50 @ 75% - 50 mod. @ 2:00
• 150 pull @ 2:30/3:00
• 1X100 --> 75% @ 2:00

Warm Down (200m)

• 200 your choice

Tuesdays workout

200 swim, kick, pull
8x50 IMO
24x50 8 pull/8 str free/8 free
3x100 300 pace
6x50 desc 1-3, 4-6
Warm down

Monday's Workout (1.31)

STROKE/SPRINT

Warm-Up: (800m)

• 200 swim
• 200 - 50K/25S
• 200 pull
• 200 - 50D/25S

Pre Main Set: (400m)

• 2X
• 2X50 build @ 1:00
• 4X25 IM order @ :40

Main Set: (1000m)

• 2X100 free -300 pace @ 2:20
• 2X50 easy @ 1:00
• 3X100 stroke fast @ 3:00
• 25 - 5 seconds rest
• 50 - 10 seconds rest
• 25 
• 2X50 easy @ 1:00
• 2X100 free -300 pace @ 2:20
• 2X50 easy @ 1:00

Warm Down (200m)

• 200 your choice