Monday's Workout (4.11)

RECOVERY

Warm-Up

• 200 swim
• 5X100 pull @ 2:00

Main Set

• 2X
• 2X75 - 25 drill, 50 swim @ 1:30
• 4X50 kick @ 1:20
• 6X25 - 2 no breath, 1 easy @ :40

Warm Down

• 8X50 - back/free by 25 @ 1:10

Wednesday's Workout (4.6)

MID-DISTANCE

Warm Up:

• 200 swim
• 200 - 50 drill, 50 swim
• 200 - 50 kick, 50 swim

Pull Set: 

• 8X50 descend 1-4 & 5-8 @ :55/1:05

Main Set: 

• 4X50 moderate @ 1:00
• 3X100 free @ 2:00
• 1- 50 fast/50 easy
• 1- 25 easy/50 fast/25 easy
• 1- 50 easy/50 fast
• 4X50 moderate @ 1:00
• 4X25 choice @ :40
• odd - 12.5 easy/12.5 fast
• even - 12.5 fast/12.5 easy

Starts/Turns/Cords

Warm Down: 200 easy

Monday's Workout (4.4)

STROKE/SPRINT

 

Warm Up: 

• 200 swim
• 200 kick
• 200 pull

Pre-Main Set:

• 2X
• 2X50 kick @ 1:10
• 2X50 drill @ 1:00
• 4X50 free @ :45/:55

Main Set:

• 1X100 - strong (80% effort) @ 2:00
• 2X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1X100 easy @ 3:00
• 3X50 FAST stroke @ 1:00
• 1X100 easy @ 3:00 
• 4X25 FAST from blocks in heats

Warm Down:

• 200 swim

Friday's workout

200 SKP

4x100 25 easy/50 mod./25 easy

8x75 (1-easy, 2-fast/easy/easy, 3-fast/fast/easy, 4-fast)

100 easy

9x50 desc. 1-3 (stroke/free) @ 1:00

100 easy

2 x (25 fast kick, 50 fast turn, 25 fast kick)

200warm down

Thursday`s workout

200 SKP

4 x 100 stroke/free (drill, kick, drill, swim)

8 x 50 free @ :50

300 pull

2 times: 10 x 25 (1-4 fast kick, 5-6 scull, 7 fast, 8-9 drill, 10 fast)

200 pull

2 x 100 Broken (2 x 50 10 sec. rest)

100 easy

1 x 50 fast

200 warm down

Wednesday's Workout (3.30)

MID DISTANCE 

 

Warm Up: 

• 200 swim
• 200 kick
• 200 drill

 

Main Set:

• 8X50 kick @ 1:10
• 4X150 pull @ 2:20
• 8X50 - drill, swim @ 1:00
• 5X100 - 75 build, 25 FAST @ 2:00

 

Warm Down:

• 200 swim

Monday's Workout (3.28)

STROKE/SPRINT

Warm Up: 

• 300 swim 
• 4X150 (kick, drill, swim by 50) @ 3:00

Pull Set: 

• 8X50 @ 1:00 (descend 1-4, 5-8)

Pre-Main Set: 

• 4X (IM order by round)
• 3X25
• 1 - scull
• 1 - build 
• 1 - 12.5 fast/12.5 easy

Main Set: 

• 2X100 free (50 build, 50 FAST) @ 2:00 
• 1X100 easy 
• 3X75 FAST @ 1:30
• 1 - fly, back, breast
• 1 - back, breast, free
• 1 - fly, back, breast OR back, breast, free
• 1X100 easy
• 1X200 FAST stroke - broken for :10 after each 50 

Warm Down: 

• 200 easy