Shark fin drill

Thursday's workout

Warm up:
300 75free/25 least fav. stroke
9x50 2 drill, 1 swim

Main set:
3 x 200 pull desc. 1-3
4 x 150 neg. split
1 x 300 DPS/swim
3 x 100 300 pace
6 x 50 2 fast, 1 easy

Warm down:
2 x 75 kick
4 x 25 underwater kick
1 x 100 easy

Wednesday's workout

200 skp
6x75 IM trans.

8x100 desc. Interval every 2.

2x (150 pull, 3x50 kick)

1x200 for time.

100 easy

Tuesday's workout

2x300 75free/ 25 stroke
2x200 50 drill/50 swim

4x100 pull
4x75 free/str/free
4x50 desc.
4x25 easy/fast

200 easy

8x75 variable sprints

100 easy

Thursday's workout

200 swim, kick pull

2x100 scull

 

2times:

4x50 kick

4x25 vs

 

1x400 pull

2x200 easy/fast by 100

 

1x300 pull

2x 150 50easy/ 100 fast

 

1x200 IM

2x100 fast

 

1x100 easy

1x50 fast

 

200 warm down

Wednesday's Workout (2.9)

MID-DISTANCE

Warm-Up: (900m)

• 6X100 (Swim, Drill, Kick by 100)
• 6X50 (odd - build, even - 12.5 fast/12.5 easy) @ 1:00

Main Set: (1875m)

• 5X125 @ 2:15 
• 75 moderate - 10 seconds rest - 50 fast
• 4X125 pull @ 2:00 
• 3X125 @ 2:30
• 25 fast - 5 seconds rest - 50 moderate - 10 seconds rest - 50 fast
• 2X125 pull @ 2:00
• 1X125
• 25 moderate - 10 seconds rest - 50 fast - 10 seconds rest - 50 fast

Warm Down (200m)

• 200 your choice

Monday's Workout (2.7)

STORKE/SPRINT

Warm-Up: (800m)

• 300 swim
• 300 pull
• 4X50 kick/drill IM order 

Pre Main Set: (400m)

• 4X50 12.5 easy/25 fast/12.5 easy @ 1:00
• 8X25 IM order @ :40

Main Set: (1300m)

• 2X (First round - 75's are stroke, second round- 75's are free or IM)
• 100 free moderate @ 2:00
• 3X75 @ 1:40
• 25 fast/50 easy
• 50 fast/25 easy
• 75 fast
• 100 free moderate @ 2:00
• 3X75 @ 1:40
• 75 fast
• 25 easy/50 fast
• 50 easy/25 fast

Warm Down (200m)

• 200 your choice