Friday's workout

200 SKP

4x100 25 easy/50 mod./25 easy

8x75 (1-easy, 2-fast/easy/easy, 3-fast/fast/easy, 4-fast)

100 easy

9x50 desc. 1-3 (stroke/free) @ 1:00

100 easy

2 x (25 fast kick, 50 fast turn, 25 fast kick)

200warm down

Thursday`s workout

200 SKP

4 x 100 stroke/free (drill, kick, drill, swim)

8 x 50 free @ :50

300 pull

2 times: 10 x 25 (1-4 fast kick, 5-6 scull, 7 fast, 8-9 drill, 10 fast)

200 pull

2 x 100 Broken (2 x 50 10 sec. rest)

100 easy

1 x 50 fast

200 warm down

Wednesday's Workout (3.30)

MID DISTANCE 

 

Warm Up: 

• 200 swim
• 200 kick
• 200 drill

 

Main Set:

• 8X50 kick @ 1:10
• 4X150 pull @ 2:20
• 8X50 - drill, swim @ 1:00
• 5X100 - 75 build, 25 FAST @ 2:00

 

Warm Down:

• 200 swim

Monday's Workout (3.28)

STROKE/SPRINT

Warm Up: 

• 300 swim 
• 4X150 (kick, drill, swim by 50) @ 3:00

Pull Set: 

• 8X50 @ 1:00 (descend 1-4, 5-8)

Pre-Main Set: 

• 4X (IM order by round)
• 3X25
• 1 - scull
• 1 - build 
• 1 - 12.5 fast/12.5 easy

Main Set: 

• 2X100 free (50 build, 50 FAST) @ 2:00 
• 1X100 easy 
• 3X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1 - fly, back, breast OR back, breast, free
• 1X100 easy
• 1X200 FAST stroke - broken for :10 after each 50 

Warm Down: 

• 200 easy