TEST SET RESULTS!

Out of the 15 who participated in both Test Sets:
100% of people improved the 300 or the average of 100s
94%  of people improved both

Great job!

Friday's workout

200 free

4x50 free drill

4x100 swim/drill

200 free/stroke

4x50 stroke drill

4x100 free/stroke swim/drill

200 pull

8x50 10 sec. rest at 80%

200 kick

4x50 warm down

Thursday Workout

300 swim,200 kick, 300 pull
8 x 25- IM order build to finish
4x 100 FAST @ 100 Pace Interval +10 Seconds (ex: 1:20 100 Pace = 1:30 Interval)
2(5 x 50 FAST) @ 50 Pace Interval +10 Seconds(ex: 45 @ 50 Pace = 55
sec Interval)
8 x 25- 4 choice vs, 4 free 2 or fewer breaths
100 ez

Wednesday's workout

400 swim
2x100 drill
10x50 kick
2x300 swim 3/5/7/3/5/7/9 by 50
3x200 pull (desc 1-3)
4x150 50free/25 str
5x100 desc 1-4,5
Cords ( 2x30 sec kick, 25 fast against)

Monday's workout

200 Swim, kick, pull
8x75 50 kick/25 drill, 50 drill/25swim
3x( 200 pull neg. split, 2 x 100 build by round)
200 easy kick
100 easy swim

Friday's workout

200 swim

200 kick

200 swim/stroke

4x150 pull 3/5/7, 5/7/9

 

2 times: (second round 4x25 kick)

4x75 free

4x25 vs free

4x75 free/stroke/free

4x25 vs stroke

 

200 easy

Thursday Swim Workout

400 swim

300 pull

4 x (75 kick, 50 swim, 25 swim) IM order

6 x 50 1:15 free

100 ez

4x 50 1:20 choice

100 ez

2 x 50 1:30 stroke