Workouts 6
Monday
200 swim/kick/pull/IM drill
4x500s aerobic 20sec rest
8x50s stroke on 1:00 descend 1-4/5-8
100IM Drill
3300
Tuesday
4 x 200 kick/drill/pull/swim 0n 3:15
2 x 800s aerobic 20 sec rest
5x100s bk kick on 2:00
200IM drill
3300
Wednesday
4 x 100IM drill on 1:45
4 x 100IM kick on 2:00
300
3 x 100 300s aerobic free rest 20
3x 100s pull on 1:30
6 x 50s 50's bk kick on :55
300
12 x 50s back swim 3 on :55
3 on 1:05 Hold same pace for all between 90 and 95%
3 on :50
3 on 1:10
Repeat this set with free
100IM drill
3100
Thursday
400
4x100s Choice W/U
4x50s
3 x 600s Aerobic, 20sec rest
300 pull no breathing flags/walls/flags
100 IM drill
3200
Friday
400IM kick/drill by 50
400IM swim backward
10 x 200s alternating free back, AEROBIC with 15sec rest
300 kick choice
3100