Saturday's workout

5x150 Odd:swim, Even: overkick
500 pull 3,5,7,5,7 by 100
3x200pull 1-choice easy, 2-fly medium, 3-free fast
100 easy
20x50
1-4stroke @1:00
5-8 fly/free @ :55
9-12 free @ :50
13-16 free @ :45
17-20 free @ :40
warm down

Thursday's Workout (5.19) - For Genevieve

Warm Up 

 - 400 swim

 - 300 pull 

 - 200 kick

 - 100 swim

Main Set

 - 500 swim @ 8:15/9:00

 - 3X200 pull @ 3:10

 - 500 swim @ 8:15/9:00

 - 4X150 - 50 free, 50 IM order, 50 free @ 2:30/2:45/3:00

 - 500 swim @ 8:15/9:00

Warm Down

 - 300 choice 

Wednesday's workout

Warm up

400 50free/50overkick

300 50free/25underwater kick

200 free (long turns)

100 IM

 

Pre Main set

4 x 150 50kick/50side kick/50 swim @ :30 sec. rest

1 x 300 pull

 

Main set

20 x 25 (4times: 2 fast kick, 1 easy swim, 1 fast swim, 1 easy swim) @ :40

Warm down

Tuesday's workout

Warm up
2 x 300 (1-free, 2-50free/25 IMO)
 
Pull set
8 x 75 pull (odd: 50 free/25stroke, even:25free/50stroke) @ 1:25
 
Kick and sprint set
4 x 50 kick desc 1-3,4 @ 1:15
4 x 25 swim desc 1-3,4 @ :35
1 x 100 easy kick
 
Main Set
3 x 25 @ :25
3 x 25 @ :20
3 x 50 @ :50
3 x 50 @ :45
3 x 75 @ 1:10
3 x 75 @ 1:05
 
Warm down

Monday's Workout (5.16)

Warm Up

 - 4X - Reverse IM Order through the rounds

       - 150 - 50 free, 25 stroke

       - 100 kick stroke

       - 50 drill stroke 

 - 1:00 rest between rounds

 - 8X25 @ :40

       - 1 swim no breath

       - 1 half fast, half easy

       - 1 underwater 

       - 1 half fast, half easy

Main Set

 - 12X100 

        - 4 pull @ 1:40/2:00

        - 2 IM @ 1:50/2:10

        - 4 pull @ 1:30/1:50

        - 2 stroke @ 1:50/2:10

Warm Down 

 - 200 easy