Wednesday's Workout (4.6)

MID-DISTANCE

Warm Up:

• 200 swim
• 200 - 50 drill, 50 swim
• 200 - 50 kick, 50 swim

Pull Set: 

• 8X50 descend 1-4 & 5-8 @ :55/1:05

Main Set: 

• 4X50 moderate @ 1:00
• 3X100 free @ 2:00
• 1- 50 fast/50 easy
• 1- 25 easy/50 fast/25 easy
• 1- 50 easy/50 fast
• 4X50 moderate @ 1:00
• 4X25 choice @ :40
• odd - 12.5 easy/12.5 fast
• even - 12.5 fast/12.5 easy

Starts/Turns/Cords

Warm Down: 200 easy

Monday's Workout (4.4)

STROKE/SPRINT

 

Warm Up: 

• 200 swim
• 200 kick
• 200 pull

Pre-Main Set:

• 2X
• 2X50 kick @ 1:10
• 2X50 drill @ 1:00
• 4X50 free @ :45/:55

Main Set:

• 1X100 - strong (80% effort) @ 2:00
• 2X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1X100 easy @ 3:00
• 3X50 FAST stroke @ 1:00
• 1X100 easy @ 3:00 
• 4X25 FAST from blocks in heats

Warm Down:

• 200 swim