Saturday's workout

Warm up:
200 swim
300 75free/25 IMO
2x100 IM

Kick and Pull set:
3x100 pull desc.
4x50 kick odd:easy, even:fast

Main set:
9x50 15sec rest, 10sec rest, 5 sec rest by 50. Desc. 1-3,4-6, 7-9
4x75 free/drill/stroke
9x50 2 fast, 1 easy - 1:10
200 easy
50, 100, or 200 from the block

Warm down

Friday's workout

200 swim
200 drill/swim
200 pull

2x ( 4x50 kick, 100 IM

3x ( 4x25 - underwater, vs, IMO fast - 50 easy)

6x50 pull (golf breaths and speed)

6x100 1st and last 25 stroke

Thursday's workout

300 swim
200 pull
200 kick

6x50 build

4x250 75 fast/100 easy/75 fast

2x (4x25 vs, 50 easy

6x50 short rest
3x100 300 pace
3x200 desc.

Warm down

Wednesday's Workout (2.23)

MID-DISTANCE

Warm-Up: (1000m)

• 400 swim
• 300 pull
• 200 IM drill
• 100 kick

Main Set: (1800m)

• 8X75 pull @ 1:10
• 8X100 free @ 1:50
• odd - 25 fast, 50 easy, 25 fast - focus on start/finish
• even - 25 easy, 50 fast, 25 easy - focus on turns
• 2X200 kick @ 5:00 

Warm Down (200m)

• 200 your choice

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

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