Friday's workout

3 x 200 75 free/25 RIMO by 200

 

8 x 75 50 drill/ 25 swim

 

200 pull, 3x 50 fast kick, 150 pull, 2x50 fast kick, 100 pull, 50 fast kick @ 20 sec. rest

 

3x100 strong pace 2:00

4x 50 fast 25 + turn/easy 1:00

 

Warm down

Thursday's workout

4 x 150

1- free

2- free/drill by 25

3- free/stroke by 25

4- stroke/stroke drill by 25

 

4x100 IM @ 2:00

 

500, 400, 300, 200, 100 swim @ 30sec. Rest

 

4 x75 kick

 

300 easy pull

Swimming In a Dream

Wednesday's Workout (4.13)

MID-DISTANCE

Warm Up

• 300 swim 
• 150 kick
• 200 pull
• 150 kick
• 200 drill, swim by 25

Main Set

• 1X150 swim build @ 2:40
• 2X125 pull @ 2:10
• 3X100 swim descend 1-3 @ 1:50
• 4X75 kick @ 1:40
• 1X100 easy
• 5X50 swim build @ 1:00
• 1X50 easy
• 6X25 - 12.5 fast, 12.5 easy @ :40

Warm Down

• 4X50 back/free by 25 @ 1:10

Tuesday's workout

200 SKP

4x75 k/d/s

 

3times:

200 pull breathign every 5

2x100 strong pace

 

10 x 50 swim

1- easy

2- fast/easy by 25

3- easy/fast by 25

4-easy

5-fast

 

200 easy

Monday's Workout (4.11)

RECOVERY

Warm-Up

• 200 swim
• 5X100 pull @ 2:00

Main Set

• 2X
• 2X75 - 25 drill, 50 swim @ 1:30
• 4X50 kick @ 1:20
• 6X25 - 2 no breath, 1 easy @ :40

Warm Down

• 8X50 - back/free by 25 @ 1:10