Wednesday's workout

2x300 swim, pull

2x200 50 side kick, 50 long underwater, 50 side kick, 50 overkick

10x25 (alternate underwater easy, underwater fast)

2x (200 pull @ 2:30, 2x100 kick fast, 4x50 stroke/free @ 1:00, 4x25 kick sprint @ :40)

warm down

Tuesday's workout

400 swim

300 pull

3x200 kick @ 4:30

 

2x25 stroke @:30

2x50 free @ :55

2x25 stroke @:30

4x50 free @ :50

2x25 stroke @:30

8x50 free @ :45

2x25 stroke @:30

4x50 free @ :40

2x25 stroke @:30

2x50 free @ :35

 

200 warm down

Friday's Workout

Warm Up

 - 300 swim

 

Main Set

 - 2X50 kick @ 1:15

 - 4X50 scull, drill @ 1:00

 - 2X100 pull @ 1:45/2:00

 - 4X50 drill, swim @ 1:00

 - 2X150 kick @ 3:30

 - 4X50 build @ 1:00

 - 2X200 pull

 - 4X50 easy @ 1:00

 

 

Monday's Workout (7.11)

Warm Up

 - 200 swim

 - 200 pull

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

 

Main Set:

 - 2X200 pull @ 3:30

 - 2X150 free swim, build by 50 within each 150 - @ 2:30

 - 3X100 swim, 50 FAST stroke, 50 easy free @ 1:50

 - 2X200 pull @ 3:30

 - 4X75 swim - fly, back, breast @ 1:30

 - 6X50 swim - odd: build free, even: FAST stroke @ 1:00 

 

Warm Down

 - 200 easy

Wednesday's Workout (7.6)

Warm Up

- 200 S,K,P

Drill Set

- 16X25 breaststroke - scull, kick, drill, swim @ :45

Main Set

- 200 kick with fins @ 4:00

- 2X100 kick with board - 25 breast, 75 choice @ 2:15

- 200 kick w fins @ 4:00

- 2X100 kick with board - 50 breast, 50 choice @ 2:15

- 200 kick w fins @ 4:00

- 2X100 kick with board - 75 breast, 25 choice @ 2:15

Warm Down

- 200 swim

Friday's workout

3x200 swim, drill/swim, free/stroke

8 x 50 kick, overkick

6x100 pull

12 x 50 breast/free, free build

4 x 75 easy

Thursday's workout

200 SKPS

8x75 IMO drill, Brest build

1x400 pull

3x200 fast

1x400 zommers

2x300 fast

 

warm down