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