Tuesday's workout

Warm up
2 x 300 (1-free, 2-50free/25 IMO)
 
Pull set
8 x 75 pull (odd: 50 free/25stroke, even:25free/50stroke) @ 1:25
 
Kick and sprint set
4 x 50 kick desc 1-3,4 @ 1:15
4 x 25 swim desc 1-3,4 @ :35
1 x 100 easy kick
 
Main Set
3 x 25 @ :25
3 x 25 @ :20
3 x 50 @ :50
3 x 50 @ :45
3 x 75 @ 1:10
3 x 75 @ 1:05
 
Warm down

Monday's Workout (5.16)

Warm Up

 - 4X - Reverse IM Order through the rounds

       - 150 - 50 free, 25 stroke

       - 100 kick stroke

       - 50 drill stroke 

 - 1:00 rest between rounds

 - 8X25 @ :40

       - 1 swim no breath

       - 1 half fast, half easy

       - 1 underwater 

       - 1 half fast, half easy

Main Set

 - 12X100 

        - 4 pull @ 1:40/2:00

        - 2 IM @ 1:50/2:10

        - 4 pull @ 1:30/1:50

        - 2 stroke @ 1:50/2:10

Warm Down 

 - 200 easy

Friday's Workout (5.13)

200 swim

150 pull

100 kick

50 drill

200 pull @ 3:20
150 kick @ 3:15
100 drill @ 2:00
50 swim @ :50

200 kick @ 4:20
150 drill @ 3:00
100 swim @ 1:40
50 pull @ :50

200 drill @ 4:00
150 swim @ 2:30
100 pull @ 1:40
50 kick @ 1:05

100 easy

Thursday's Workout (5.12)

Warm Up: 

 - 300 swim

 - 200 IM drill/swim 

 - 300 pull 

 - 200 IM kick/swim

Pre-Main Set: 

 - 4X100 - 25 scull, 25 right arm, 25 left arm, 25 swim @ 2:00

 - 4X50 build @ 1:00 

Main Set: 

 - 400 swim breathing 3,5 by 100 

 - 2X300 pull @ 4:30/5:00

 - 3X200 swim breathing 3,5,3,7 by 50 @ 3:15/3:45

 - 4X100 - 50 build, 25 fast, 25 easy @ 2:00

Warm Down

Wednesday's workout

Warm up:

300 75swim/75overkick

8 x 75 50drill/25swim @ 1:40 (2 of each stroke)

8 x 25 underwater kick @ :40 (2 of each stroke)

300 pull ( every 3^rd 25 – No breath )

 

Main Set

4 x 50 kick build IMO @ 1:15

4 x 25 build IMO @ :35

3 x 50 kick free desc. 1-3 @ 1:15

4 x 25 no breath @ :40

2 x 50 kick stroke @ 1:10

4 x 25 stroke desc. 1-4 @ :35

1 x 50 kick 100% @ 1:15

4 x 25 fast @ :40

 

Warm down:

200 easy

 

Total: 2500

Tuesday's workout

Warm up

300 75swim/25catch up drill

200 75swim/25zipper drill

300 Kick/drill/swim by 25 (IMO)

200 75 free/25stroke

 

Main set

1500 broken

2 times:

3x100 free @1:30

3x75 pull (breathing every 5)

3x50 free @:45

3x25 stroke

 

Warm down

200 easy

 

Total: 2700

Monday's Workout (5.9)

Warm Up

 - 2X200 swim

 - 300 pull

 - 2X100 IM drill

 - 100 kick

Main Set

 - 8X50 @ 1:00 - odd: scull, swim - even: drill, swim

 - 4X100 pull @ 1:40/2:00 - breathing 3, 5 by 50 

 - 6X50 kick @ 1:10

 - 8X75 @ 1:25/1:45 

         - 1: free

         - 1: 50 free, 25 stroke

         - 1: 25 free, 50 stroke

         - 1: stroke

Warm Down

 - 100 easy