Monday workout

200 skps
9x50 IM transition working on turns
2 times:
2x150 swim, pull
2x100 IM
4x75 easy/build/fast

Thursday Workout

300 swim

100 kick

200 pull

100 kick

4 x 250   1) 100 IM/150 free  2) 50 free/100 IM/100 free 3)100 free/ 100 IM/50 free 4) 150 free/100 IM  Working the IM portion

3 x (200 free/ 2 x 50 kick) 1) dolphin kick 2) flutter kick 3) breast kick

200 ez

Wednesday workout

300 swim
100 fly kick
200 75free/25 fly
100 fly kick
6x50 25 underwater fly kick/ 25 fist fly
7x200 1 and 7 pull
12x25 kick easy, fast
200 easy

How to change!

steps that you might consider when changing something on your stroke!

http://www.usms.org/articles/articledisplay.php?a=270

Saturday workout

300 swim
2times:
2x150 pull
3x75 fly, back, breast
4x25 vs.
5x50 kick

2times:
1x50 easy 55'
1x50 fast 40'
2x50 easy 50'
2x50 fast 40'
3x50 easy 45'
3x50 fast 40'

200 easy

Thursday Workout

300 swim 

300 pull

4 x 50- backstroke kick/work turns

1 x 200- free

2 x 150- middle 50 stroke/fast

3 x 100 IM- 1)work fly 2) work back 3) work breast

4 x 50- stroke- build set

Repeat in reverse

100 ez

--
Angela Park
Aquatics and Triathlon Club Coordinator
LPAC-LVAC-WAC
773-529-2022 x 154

http://cactriclub.blogspot.com/
http://wacmasters.blogspot.com/
http://cacrunningclub.blogspot.com/

Wednesday workout

500 300swim/200IM
500 free/back kick
500 single arm/regular
2x250 50easy/50 fast
5x100 pull
2x250 50 fast/50 easy
200 wd