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