Workouts 2
Tuesday
400
4x100s Choice W/U
4x50s
16 x 50s on 1:00 4 each stroke, decend
4 x 100 IM drill on 2:00
4 x 100 IM kick on 2:00
400IM swim backwards order
3000
Wednesday
300 swim/kick/pull
12 x 25s cycle 3 choice (distance per stroke/tempo/fast)
All Freestyle
4 x 50 1st kick on 1:05 / 2nd swim on :55
3 x 50 on 1:15 FAST
2 x 3 x 50 1st kick on 1:00 / 2nd swim on :50
2 x 50 on 1:30 FAST
2 x 50 1st kick on :55 / 2nd swim on :45
1 x 50 on 1:45 FAST
200 cd
2900
Thursday
800 choice
4x75s free on 1:05
3 x 4x50s back on :50
2x100s catch up free on 2:10
100 IM drill
3000
Friday
400IM kick/drill by 50
400IM swim backward
5 x 200 free areobic (work on your stroke on these)
5 x 100 back on 1:40 hold 1:25 for all Long and strong backstroke
12 x 25s fly on :30 drill down/swim back
300 IM kick, all on your back, including breastroke
2900
Monday
200 swim/kick/pull/swim
12 x 25s cycle 3 choice (distance per stroke/tempo/fast)
All Backstroke
4 x 50 1st kick on 1:05 / 2nd swim on :55
3 x 50 on 1:15 FAST
2 x 3 x 50 1st kick on 1:00 / 2nd swim on :50
2 x 50 on 1:30 FAST
2 x 50 1st kick on :55 / 2nd swim on :45
1 x 50 on 1:45 FAST
200 cd
2800
Tuesday
5 x 200 on 3:45 kick/drill/pull/swim by 50, choice
4 x 300 free areobic
20 x 25s IM order on :30
300 pull no breathing flags/walls/flags
3000