Friday's workout

Tuesday's Workout (8.9)

Warm Up

 - 200 swim

 - 100 kick

 - 2X50 drill, swim

 - 100 kick

 - 200 pull

 

Main Set

 - 16X25 swim - 2 breaths or less

       - 4 @ :30

       - 8 @ :25

       - 4 @ :20

 - 100 easy

 - 16X25 kick

       - 4 @ :40

       - 4 @ :35

       - 4 @ :30

       - 4 @ :25

 - 100 easy

 - 16X25 swim - 1 breath or less

       - 4 @ :35

       - 8 @ :30

       - 4 @ :25
 - 100 easy

 

Fun Activity - Backwards swim relay!  - check out facebook later this week for some great footage!

 

Warm Down

Monday's Workout (8.8)

Warm Up

 - 400 swim

 - 300 pull

 - 200 IM drill swim

 - 100 kick

 

Main Set

 - 4X125 pull descend 1-4 @ 2:00

 - 4X75 IM - odd fly, back, breast; even back, breast, free @ 1:30

 - 4X100 pull descend 1-4 @ 1:40

 - 4X50 stroke @ 1:00

 

Fun Activity - RELAY!!!

 

Warm Down

 - 200 easy

Wednesday's workout