Saturday's Workout (7.16)

Warm Up

 - 200 swim

 - 4X100 choice @ 2:00 

 - 4X50 build @ 1:00 

 - 4X75 - 50 kick, 25 swim @ 1:40

 - 4X25 - half fast, half easy @ :40

 - 4X75 - 50 drill, 25 swim @ 1:30 

 - 4X25 - half easy, half fast @ :40 

Main Set - From the blocks

 - 200 FAST

 - 100 easy swim

 - 100 FAST

 - 100 easy swim

  ** either the 200 fast or the 100 fast has to be stroke or IM, the other can be free 

 - 50 FAST

 - 100 easy swim

 - 25 FAST 

 - 100 easy swim

  ** either the 50 or the 25 has to be stroke, the other can be free

Thursday's workout

200 SKPS

2x200 25 swim/25 scull (second 200 stroke)

2x400 pull neg split @ :45 rest

2x300 (1-IM, 2-50 stroke/25free) @ :30 sec. rest

 

3 x (200 strong pace, 100 fast) @ :20 sec. rest and 2 min between rounds.

 

warm down

Wednesday's workout

2x300 swim, pull

2x200 50 side kick, 50 long underwater, 50 side kick, 50 overkick

10x25 (alternate underwater easy, underwater fast)

2x (200 pull @ 2:30, 2x100 kick fast, 4x50 stroke/free @ 1:00, 4x25 kick sprint @ :40)

warm down

Tuesday's workout

400 swim

300 pull

3x200 kick @ 4:30

 

2x25 stroke @:30

2x50 free @ :55

2x25 stroke @:30

4x50 free @ :50

2x25 stroke @:30

8x50 free @ :45

2x25 stroke @:30

4x50 free @ :40

2x25 stroke @:30

2x50 free @ :35

 

200 warm down

Friday's Workout

Warm Up

 - 300 swim

 

Main Set

 - 2X50 kick @ 1:15

 - 4X50 scull, drill @ 1:00

 - 2X100 pull @ 1:45/2:00

 - 4X50 drill, swim @ 1:00

 - 2X150 kick @ 3:30

 - 4X50 build @ 1:00

 - 2X200 pull

 - 4X50 easy @ 1:00

 

 

Monday's Workout (7.11)

Warm Up

 - 200 swim

 - 200 pull

 - 8X50 - odd: kick, swim; even: drill, swim @ 1:00

 

Main Set:

 - 2X200 pull @ 3:30

 - 2X150 free swim, build by 50 within each 150 - @ 2:30

 - 3X100 swim, 50 FAST stroke, 50 easy free @ 1:50

 - 2X200 pull @ 3:30

 - 4X75 swim - fly, back, breast @ 1:30

 - 6X50 swim - odd: build free, even: FAST stroke @ 1:00 

 

Warm Down

 - 200 easy

Wednesday's Workout (7.6)

Warm Up

- 200 S,K,P

Drill Set

- 16X25 breaststroke - scull, kick, drill, swim @ :45

Main Set

- 200 kick with fins @ 4:00

- 2X100 kick with board - 25 breast, 75 choice @ 2:15

- 200 kick w fins @ 4:00

- 2X100 kick with board - 50 breast, 50 choice @ 2:15

- 200 kick w fins @ 4:00

- 2X100 kick with board - 75 breast, 25 choice @ 2:15

Warm Down

- 200 swim