Workouts 5

Monday

200 swim/kick/pull/IM drill

3x600s areobic 20sec rest

8x50s kick on 1:00

12x 25 drill/sprint on :30

3300

Tuesday

300 swim/kick/pull

200

300

400

200 }}}}}Areobic 20 sec rest

400

300

200

12 x 25s drill/swim on :30

3200

Wednesday

200 swim/kick/pull/IM drill

6 x 300s

odds pull

evens swim free

20 sec rest

6 x 75s kick/drill/swim IM order (skip free) by 75

on 1:30

150easy

3200

Thursday

400

4x100s Choice W/U

4x50s

4 x 400s Areobic, 20sec rest

10 x 50s swim with fins on :45

odds free/evens back

100 easy

3200

 

Friday

400IM kick/drill by 50

400IM swim backward

5 x 400IM's odds kick with fins/even swim with fins (breast with dolphin kick)

30sec rest interval

12 x 25s drill down/build back on :35

3100