Monday's Workout (2.21)

STROKE/SPRINT

Warm-Up: (900m)

• 300 swim
• 300 pull
• 300 - 50 kick, 50 drill, 50 swim 

Pre Main Set: (600m)

• 12X50 @ 1:00
• 1 - kick, swim
• 1 - drill, swim
• 1 build

Main Set: (1200m)

• 1X100 free FAST @ 2:00
• 6X50 @ 1:00 - odd kick, even drill
• 2X100 IM FAST @ 2:10
• 2X50 free FAST @ 1:00
• 12X25 @ :35 - odd drill, even no breath
• 4X50 stroke FAST @ 1:10

Warm Down (200m)

• 200 your choice

Tuesday's workout

200 swim
4x50 IMO drill
200 pull
4x75 kick
8x125 short rest
4x50 drill
25 fast
Broken 50 fast
Broken 75 fast
Broken 100 fast
25 easy
50 fast
75 easy
100 fast
200 warm down

Cool video

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