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