Saturday workout

300 swim
2times:
2x150 pull
3x75 fly, back, breast
4x25 vs.
5x50 kick

2times:
1x50 easy 55'
1x50 fast 40'
2x50 easy 50'
2x50 fast 40'
3x50 easy 45'
3x50 fast 40'

200 easy

Thursday Workout

300 swim 

300 pull

4 x 50- backstroke kick/work turns

1 x 200- free

2 x 150- middle 50 stroke/fast

3 x 100 IM- 1)work fly 2) work back 3) work breast

4 x 50- stroke- build set

Repeat in reverse

100 ez

--
Angela Park
Aquatics and Triathlon Club Coordinator
LPAC-LVAC-WAC
773-529-2022 x 154

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Wednesday workout

500 300swim/200IM
500 free/back kick
500 single arm/regular
2x250 50easy/50 fast
5x100 pull
2x250 50 fast/50 easy
200 wd

Tuesday workout

400 75 free/25 back
10x50 kick
16 x 75
1-4 build
5-8 free/stroke/choice
9-12 stroke/free/stroke
13-16 300 broken 15 sec. Rest
3x200 pull
150 warm down

Monday workout

2x300 1- swim, 2- 50 free/50 back kick
3x200 pull
8x25 vs (4 free, 4 back)
100 easy
400 75free/25 stroke
2x200 50 swim/50 overkick
4x100 500 pace 15 sec rest
4x75 warm down

Friday workout

400 free- 200 swim, 100 single arm, 100 swim
300 pull
6 x 50 kick- at least 3 breaststroke
300 IM
225 Back, Breast, Free
150 Breast, Free
75 Free
300 Pull
200 Reverse IM
150 free, breast, back
100 free, breast
50 free
200 pull
100 ez

Thursday Workout

300 swim
3 x 100 pull :15 rest
4 x 50 breaststroke kick :10
4 x 25 breaststroke drill :10
4 x 200- 1 and 3 freestyle
2 and 4- alt 50 stroke/50 free  3:30/3:45
4 x 150- middle 50 IM order/Hard
Last 150 IM ( no freestyle)- FAST! 2:45
4 x 100- choice- build set 1:50
100 ez