Saturday's workout

400 swim
8x50 kick,drill
2x250 pull neg. Split

10x50 stroke/free, build free 1:00

Always desc. 1-3:
3x25 fly :35
3x50 breast 1:10
3x75 back 1:35
3x100 free 2:00
3x200 IM 4:20

Warm down

Friday's Workout (6.24)

Warm Up:

 - 4X200 - swim, kick, pull, swim

 

Main Set:

 - 150 swim - 50 free, 50 stroke, 50 choice @ 2:40

 - 2X125 pull @ 2:20

 - 3X100 swim - 50 stroke, 50 free @ 2:00

 - 4X75 kick @ 1:40

 - 5X50 drill choice @ 1:10

 - 6X25 - odd: no breath, even: easy @ :40

 

 

Thursday's Workout (6.23)

Warm Up

 - 200 S, K, P

 - 8X75 @ 1:30 - 25 drill, 50 swim choice

Main Set

 - 400 swim @ 7:00 

 - 2X200 IM @ 4:00 

 - 400 pull @ 7:00

 - 4X100 IM or stroke @ 2:00

 - 400 swim @ 7:00

Warm Down

 - 4X75 easy choice @ 1:30 

Wednesday's Workout (6.22)

Warm Up - :20 rest between each

 - 200 swim

 - 50 kick

 - 150 swim

 - 100 kick

 - 100 swim

 - 150 kick

 - 50 swim

 - 200 kick

 

Pre-Main Set

 - 6X75 @ 1:45

      - 25 scull

      - 25 overkick

      - 25 swim

 

Main Set

 - 8X100 @ 2:15

     - 25 underwater kick, 75 swim moderate

     - 100 kick

     - 25 underwater kick, 25 swim fast, 50 moderate

     - 100 kick

     - 25 underwater kick, 50 swim fast, 25 moderate

     - 100 kick

     - 25 underwater kick, 75 swim fast

     - 100 kick

 

Warm Down

 - 6X50 easy choice @ 1:10

 

Tuesday's workout

400 Swim
4x150 pull
2x200 50 overkick/100swim/50 side kick

20 x 50
1 to 5 - free @:45
6 to 10 - stroke/free @ :50
11 to 15 - free (fast turns) @ :50
16 to 20 - stroke @ :55

200 warm down

Monday's Workout (6.20)

Warm Up

 - 2X200 swim

 - 2X150 pull

 - 2X100 kick

 - 2X50 drill

 - 8X25 variable speeds @ :40

Main Set

 - 300 pull @ 5:30

 - 6X25 - 2 fast fly, 1 easy choice @ :40

 - 250 pull @ 4:00

 - 6X25 - 2 fast back, 1 easy choice @ :40

 - 200 pull @ 3:30

 - 6X25 - 2 fast breast, 1 easy choice @ :40 

 - 150 pull @ 2:30

 - 6X25 - 2 fast free, 1 easy choice @ :40