Saturday's workout

Wednesday's workout

200swim, 200 swim/scull, 200 free/IMO
4x150 pull (last 50 2 breaths) @2:40
300 side kick, 6 kick switch, 1,2,3drill
6x75 kick with zommers @ 1:10
6x50 overkick and paddles @1:00
6x25 easy, underwater kick fast@:40
200 easy

Monday's Workout (7.25)

Warm Up

 - 5X200 swim, kick, pull, drill, swim

Main Set

 - 2X200 pull @ 3:10/3:30

 - 4X50 IM order @ 1:00/1:10

 - 2X150 pull @ 2:20/2:40

 - 4X50 stroke @ 1:00/1:10

 - 2X100 pull @ 1:35/1:45

 - 4X50 IM order @ 1:00/1:10

 - 2X50 pull @ :50/:55

 - 4X50 stroke @ 1:00/1:10

Warm Down

 - 200 easy

Tuesday's Workout (7.26)

Warm Up

 - 4X100 swim, kick, pull, drill

 - 4X75 scull, drill, swim by 25 @ 1:30

 - 4X50 drill, swim @ 1:00

 - 8X25 - odd easy fast, even fast easy @ :40

Main Set

 - 8X75 swim - 4 @ 1:15/1:20, 4 @ 1:05/1:10

 - 10X50 swim  - 5 @ :50/:55, 5 @ :40/:45

 - 12X25 swim - 6 @ :30/:35, 6 @ :20/:25

Warm Down 

 - 200 easy

Wednesday's workout

2x300 swim
5x100 pull 1:40
8x50 kick (1easy,3 fast) 1:20
10x25 underwater kick with zommers
3x200 zommers and paddles
100 easy

Tuesday's Workout (7.19)

Warm Up

 - 200 swim

 - 100 kick

 - 100 drill

 - 200 pull

 - 100 kick

 - 100 drill

 

Pre-Main Set

 - 12X25 @ :40 - 1 underwater, 1 fast, 1 easy

 

Main Set

 - 4X75 build within each @ 1:15

 - 4X50 FAST choice @ :55

 - 8X25 IM order @ :35

 - 2X75 build withing each @ 1:15

 - 4X50 FAST choice @ :50

 - 16X25 IM order @ :35

 

Warm Down

Monday swim workout

400 swim- first 25 reverse IM order

3 x 100 kick- flutter/dolphin/breast

300 pull

4 x 25 sprint :10 rest

250 pull :30 rest

4 x 25 sprint :10 rest

200 pull :30 rest

4 x 25 sprint :10 rest

150 pull :20 rest

4 x 25 sprint :10 rest

9x 50 - 1-3) no breath in flags 4-6) choice 7-9) build

100 ez