Thursday's workout - Masters II

300 swim (75 free/25 worse stroke)

2x150 (25 free/25 best stroke)
4x100 25 scull/50 stroke single arm/25 free
8x50 kick 1:10 or 1:20

6x25 vs 2x(1-2 build, 3-easy)
2x125 easy pull (first 50 least # of breaths, 75 easy)

3 x 6x50 @ 3:00 interval (at least 100 easy free or different stroke)
1st round - stroke 1:10 (200 pace)
2nd round - stroke 1:20 (100 pace)
3rd round - 12x25 free easy, stroke (100 pace from blocks)
or
3 x 2x200 @ 3:00 interval (at least 100 easy)
1st round - 3:40
2nd round - 3:50
3rd round - 4:00

6x75 free/back/free 1:20 or 1:30 cool down

Thursday's workout - Masters I

200 Swim 5:00
2x150 pull 3:15
3x100 50 1,2,3/50 swim  3:00
      50 kick+breath/50 swim
      50 rotate/50 swim
4x50 kick 1-2 build, 3 easy, 4 fast 1:30
8x25 :45
1-No breath
2-DPS
3-fast
4-easy
4x200 6:00
1-50 fast/150 easy
2-100 fast/100 easy
3-150 fast/50easy
4-fast
200 easy choice

Wednesdays Workout

Tuesday's Workout - Masters II

Tuesday's Workout - Masters I