Friday's workout

300 swim
2x150 50 free/25DPS
3x100 pull
6x50 kick

2tines:
25 easy :20 rest
50 easy/fast :30 rest
50 easy :20
100 fast :30
75 easy :20
150 75easy/75fast :30

Warm down

Wednesday's workout

200 SKP
3x200 drill (1&3 free / 2 fly)
1x200 fly kick (paddle between knees)

8x25 variable sprints underwater kick with zommers

1x100 easy

1x500 pull 3/5/7/3/9

1x100 easy

Tuesday's workout

200 swim
2x100 50 side kick (fly)/50 free
4x50 - 1 & 3 - fly drill, 2 & 4 - free

4x100 pull 75free/25fly @ 1:55
8x50 kick (o: fly, e:free) @ 1:15

4x125 zommers and paddles @ :20 rest

2x (9x25)
1 round - 2 free/ 1 fast fly
2 round - 2 fly/ 1 fast free

200 warm down

Monday's Workout (6.13)

WARM UP

 - 200 swim

 - 200 kick

 - 200 pull

 - 4X100 IM order - drill, swim by 25

 

PRE-MAIN SET

 - 6X25 butterfly kick @ :40

 - 100 free easy @ 2:00

 - 6X25 butterfly drill @ :40

 - 100 free easy

 

MAIN SET

 - 2X

     - 2X150 pull @ 2:30

     - 4X75 @ 1:30 - 25 fly, 50 free

 

WARM DOWN

 - 200 easy

Wednesday's workout

4x150 (swim, overkick, drill, swim)
2x200 long streamlines
1x400 pull
9x50 kick desc 1-3
1x300 swim with paddles
100 easy
10x25 O: underwater, E: no breath

Warm down

Tuesday's workout

200 swim
2x100 stroke / free
4x50 drill

6x75 kick (last 2 no board)

3x125 pull desc 1-3
75 easy
1x50 fast pull
3x75 stroke / free / stroke desc
75 easy
2x50 stroke fast
3x25 free desc
75 easy
3x50 fast free

Monday's Workout (6.6)

Warm Up 

 - 200 swim

 - 400 IM - 50 kick, 25 drill, 25 swim

 - 200 pull

 - 4X50 drill @ :10 seconds rest 

Main Set: 

 - 4X100 pull @ 1:40/1:50/2:00

 - 4X75 IM @ 1:30

 - 3X100 pull @ 1:40/1:50/2:00

 - 4X50 stroke - 25 build, 25 fast @ 1:00

 - 2X100 pull @ 1:40/1:50/2:00 

 - 4X25 choice fast @ :40 

Warm Down

200 easy