Thursday's workout

500 swim (last 200 IM)
8x100 pull at 1:40
1x50 easy
9x200 desc. 1-3(stroke),4-6(free),7-9(zommers)
Warm down

Wednesday's Workout (6.29)

Warm Up

 - 300 swim

 - 100 kick

 - 200 pull

 - 100 kick

 - 200 IM drill

 - 100 kick

 - 8X50 @ 1:00 - odd: scull/swim, even: drill/swim

 

Main Set:

 - 12X75 @ 1:50 - first 6 no zoomers, last 6 zoomers

       - 1 - 25 underwater kick, 25 overkick, 25 kick on back

       - 1 - 25 fast kick with board, 50 easy swim

       - 1 - 50 fast kick with board, 25 easy swim

Warm Down

 - 200 swim easy

Tuesday's workout

400 swim
200 overkick
300 pull

4x125 @ 2:05
4x100 @ 1:35
4x75 @ 1:10
4x50 @ :45

16x25 alternating fly, choice

4x50 kick 100%

Saturday's workout

400 swim
8x50 kick,drill
2x250 pull neg. Split

10x50 stroke/free, build free 1:00

Always desc. 1-3:
3x25 fly :35
3x50 breast 1:10
3x75 back 1:35
3x100 free 2:00
3x200 IM 4:20

Warm down

Friday's Workout (6.24)

Warm Up:

 - 4X200 - swim, kick, pull, swim

 

Main Set:

 - 150 swim - 50 free, 50 stroke, 50 choice @ 2:40

 - 2X125 pull @ 2:20

 - 3X100 swim - 50 stroke, 50 free @ 2:00

 - 4X75 kick @ 1:40

 - 5X50 drill choice @ 1:10

 - 6X25 - odd: no breath, even: easy @ :40

 

 

Thursday's Workout (6.23)

Warm Up

 - 200 S, K, P

 - 8X75 @ 1:30 - 25 drill, 50 swim choice

Main Set

 - 400 swim @ 7:00 

 - 2X200 IM @ 4:00 

 - 400 pull @ 7:00

 - 4X100 IM or stroke @ 2:00

 - 400 swim @ 7:00

Warm Down

 - 4X75 easy choice @ 1:30 

Wednesday's Workout (6.22)

Warm Up - :20 rest between each

 - 200 swim

 - 50 kick

 - 150 swim

 - 100 kick

 - 100 swim

 - 150 kick

 - 50 swim

 - 200 kick

 

Pre-Main Set

 - 6X75 @ 1:45

      - 25 scull

      - 25 overkick

      - 25 swim

 

Main Set

 - 8X100 @ 2:15

     - 25 underwater kick, 75 swim moderate

     - 100 kick

     - 25 underwater kick, 25 swim fast, 50 moderate

     - 100 kick

     - 25 underwater kick, 50 swim fast, 25 moderate

     - 100 kick

     - 25 underwater kick, 75 swim fast

     - 100 kick

 

Warm Down

 - 6X50 easy choice @ 1:10