Friday's workout

400swim
2x150 50fr/25back

6x50 side kick @1:10

8x25 underwater kick @ :40

8x75 50drill/25swim

1x300 pull dps

Warm down

Thursday's workout

100free
50back
200free
100back

4x125 IM (50back) @ 2:30

3x200 kick @ 4:30

3x300 pull desc. 1-3 @ 4:45

6x50 drill

3x300 swim best average @ 5:30

Warm down

Tuesday's Workout (5.31)

Warm Up:

 - 400 swim

 - 200 kick

 - 300 pull

 - 100 swim

 

Pre-Main Set: 

 - 12X50 backstroke drill @ 1:10

     - 6 kick on right, change, 6 kick on left, change

     - 25 right arm, 25 left arm

     - double arm

     - swim

 

Main Set:

 - 10X100 @ 1:50/2:00/2:20

     - 100 free

     - 75 free, 25 back

     - 50 free, 50 back

     - 25 free, 75 back

     - 100 back

 

Warm Down

584 assign 3

sd

Thursday's workout

600 (last 200 free/stroke by 25)

6x100 IM (1-kick,2-drill,3-swim)

3x300 pull desc. @ 4:00

2x400 swim neg. split @ 6:00

1x500 swim @80%

warm down