Workouts 1

Wednesday

200 swim/kick/pull

50 free on :50

100 bk drill on 2:00

150 free on 2:10

200 bk kick on 4:00 ..............Round 2 switch the bk and the free.

2 x . 250 free on 3:30

200 bk kick on 4:00

150 free on 2:10

100 bk drill on 2:00

50 free on :50

3050

 

Thursday

400

4x100s Choice W/U

4x50s

12 x 25s IM order on 30

2 x 6 x 50s stroke decend (choice) on 1:00

3 x 100s free decend on 1:25

200 IM kick

3000

 

Friday

400IM kick

400IM swim backward

2 x 500 areobic

8 x 50s drill on 1:05 decend 1-4; 5-8

8 x 50s kick on 1:05 decend 1-4; 5-8

300 pull no breathing flags walls flags

2900