Thursday's workout

4 x 150

1- free

2- free/drill by 25

3- free/stroke by 25

4- stroke/stroke drill by 25

 

4x100 IM @ 2:00

 

500, 400, 300, 200, 100 swim @ 30sec. Rest

 

4 x75 kick

 

300 easy pull

Swimming In a Dream

Wednesday's Workout (4.13)

MID-DISTANCE

Warm Up

• 300 swim 
• 150 kick
• 200 pull
• 150 kick
• 200 drill, swim by 25

Main Set

• 1X150 swim build @ 2:40
• 2X125 pull @ 2:10
• 3X100 swim descend 1-3 @ 1:50
• 4X75 kick @ 1:40
• 1X100 easy
• 5X50 swim build @ 1:00
• 1X50 easy
• 6X25 - 12.5 fast, 12.5 easy @ :40

Warm Down

• 4X50 back/free by 25 @ 1:10

Tuesday's workout

200 SKP

4x75 k/d/s

 

3times:

200 pull breathign every 5

2x100 strong pace

 

10 x 50 swim

1- easy

2- fast/easy by 25

3- easy/fast by 25

4-easy

5-fast

 

200 easy

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