Wednesday's workout

2x300 swim
5x100 pull 1:40
8x50 kick (1easy,3 fast) 1:20
10x25 underwater kick with zommers
3x200 zommers and paddles
100 easy

Tuesday's Workout (7.19)

Warm Up

 - 200 swim

 - 100 kick

 - 100 drill

 - 200 pull

 - 100 kick

 - 100 drill

 

Pre-Main Set

 - 12X25 @ :40 - 1 underwater, 1 fast, 1 easy

 

Main Set

 - 4X75 build within each @ 1:15

 - 4X50 FAST choice @ :55

 - 8X25 IM order @ :35

 - 2X75 build withing each @ 1:15

 - 4X50 FAST choice @ :50

 - 16X25 IM order @ :35

 

Warm Down

Monday swim workout

400 swim- first 25 reverse IM order

3 x 100 kick- flutter/dolphin/breast

300 pull

4 x 25 sprint :10 rest

250 pull :30 rest

4 x 25 sprint :10 rest

200 pull :30 rest

4 x 25 sprint :10 rest

150 pull :20 rest

4 x 25 sprint :10 rest

9x 50 - 1-3) no breath in flags 4-6) choice 7-9) build

100 ez