Friday's workout

300 swim
2x150 50 free/25DPS
3x100 pull
6x50 kick

2tines:
25 easy :20 rest
50 easy/fast :30 rest
50 easy :20
100 fast :30
75 easy :20
150 75easy/75fast :30

Warm down

Wednesday's workout

200 SKP
3x200 drill (1&3 free / 2 fly)
1x200 fly kick (paddle between knees)

8x25 variable sprints underwater kick with zommers

1x100 easy

1x500 pull 3/5/7/3/9

1x100 easy

Tuesday's workout

200 swim
2x100 50 side kick (fly)/50 free
4x50 - 1 & 3 - fly drill, 2 & 4 - free

4x100 pull 75free/25fly @ 1:55
8x50 kick (o: fly, e:free) @ 1:15

4x125 zommers and paddles @ :20 rest

2x (9x25)
1 round - 2 free/ 1 fast fly
2 round - 2 fly/ 1 fast free

200 warm down

Monday's Workout (6.13)

WARM UP

 - 200 swim

 - 200 kick

 - 200 pull

 - 4X100 IM order - drill, swim by 25

 

PRE-MAIN SET

 - 6X25 butterfly kick @ :40

 - 100 free easy @ 2:00

 - 6X25 butterfly drill @ :40

 - 100 free easy

 

MAIN SET

 - 2X

     - 2X150 pull @ 2:30

     - 4X75 @ 1:30 - 25 fly, 50 free

 

WARM DOWN

 - 200 easy