Wednesday's Workout (3.16)

MID-DISTANCE

Warm-Up: (600m)

• 200 S
• 400 IM (kick, swim, drill, swim)

Main Set: (1450m)

• 4X150 free (descend 1-4) @ 2:45/3:00
• 4X100 kick @ 2:15
• 4X150 pull (descend 1-4) @ 2:45/3:00
• 4X100 kick @ 2:15

Warm Down (200m)

• 200 your choice

Tuesday's Workout

FAST ENDURANCE

Warm-Up: (600m)

• 200 S, K, P

Pre-Main Set: (400)

• 8X50 @ 1:00
• Odd - build
• even - 12.5 easy/25 fast (work turns)/12.5 easy

Main Set: (1450m)

• 6X100 free 
• 3 @ 1:45/2:00
• 3 @ 1:35/1:50
• 6X75 - 25 no free/50 free
• 3 @ 1:20/1:35
• 3 @ 1:10/1:25
• 6X50 pull 
• 3 @ :50/:55
• 3 @ :40/:45
• Choice of 1X100 fast or 2X50 fast

Warm Down (200m)

• 200 your choice

Monday's Workout (3.14)

STROKE/SPRINT

Warm-Up: (800m)

• 200 swim
• 200 IM kick
• 200 IM drill/swim
• 200 pull

Pre-Main Set: (500m)

• 8X50 IM order (25 scull, 25 swim) @ 1:10
• 4X25 IM order (12.5 fast, 12.5 easy)

Main Set: (1000m)

• 5X50 Free - 300 pace - @ :55
• 1X100 easy
• 5X50 stroke (2 fast, 1 easy, 2 fast) @ 1:00
• 1X100 easy
• 3X50 fast - IM transitions @ 1:00
• 1X100 easy
• 1X50 ALL OUT from the blocks

Warm Down (200m)

• 200 your choice