Thursday's workout

500 swim (last 200 IM)
8x100 pull at 1:40
1x50 easy
9x200 desc. 1-3(stroke),4-6(free),7-9(zommers)
Warm down

Wednesday's Workout (6.29)

Warm Up

 - 300 swim

 - 100 kick

 - 200 pull

 - 100 kick

 - 200 IM drill

 - 100 kick

 - 8X50 @ 1:00 - odd: scull/swim, even: drill/swim

 

Main Set:

 - 12X75 @ 1:50 - first 6 no zoomers, last 6 zoomers

       - 1 - 25 underwater kick, 25 overkick, 25 kick on back

       - 1 - 25 fast kick with board, 50 easy swim

       - 1 - 50 fast kick with board, 25 easy swim

Warm Down

 - 200 swim easy

Tuesday's workout

400 swim
200 overkick
300 pull

4x125 @ 2:05
4x100 @ 1:35
4x75 @ 1:10
4x50 @ :45

16x25 alternating fly, choice

4x50 kick 100%