Monday´s workout

200 swim
200 drill/swim
200 free/stroke
10x50 - 2 kick, 2 long walls
2x75 easy/build/fast
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
3x100 IM
2x200 pull 50 breathing every 5/100fast/50 breathing every 3
6x50 1-easy, 2-easy/fast, 3-fast
200 easy

Saturday´s workout

200 SKPS
8x50 - 2x(2x50 drill, 2x50 build)
2times:
6x25 vs
50 easy

5x100 fast
6x50 Desc. 1-3, 4-6
3x100 fast
6x50 Desc. 1-3, 4-6

200 easy

200swim
2x100 IM
200 swim
200 IM
2x ( 2x50, 4x 25 kick)
8x150 50fr/25IM, 75easy/75fast
1x300 solid pace
W/d

Tuesday's workout

400 75 free/25 best stroke
400 75 free/35 worse stroke
6x100 1-3 kick, 4-6 swim desc.
8x75 1-4 stroke/free/stroke, 5-8 fast/e/fast
10x50 1-6 IM, 7-10 fast/easy
12x25 4 fast, 2 easy
300 warm down

Monday's workout

200 swim, pull, swim
4x100 kick
4x50 free/stroke
4x100 pull
4x150 build
4x100 pull
4x50 free/stroke
200 easy

Break!

No official practices for the next two weeks! We come back on
September 13th and with a NEW schedule!

Monday ........6:30 – 7:30am (mid-distance)
Tuesday ...... 6:30 – 7:30pm (stroke and sprints)
Wednesday...6:45 -8:00pm (distance)
Thursday ......6:30 - 7:30am (IM & Sprints)
Friday ..........6:30 -7:30am (recovery)
Saturday .......7:30 – 8:30 (drills)
Saturday .......8:15 – 9:30 (coaches' choice)

Saturday workout

300 swim 300 pull
4 x 50 kick IM order
6 x 50 free- treading start- no walls
800 freestyle drafting
500 bilateral breathing
300 choice 50 ez/ 50 Hd
8 x 25 choice -strong finish