Workouts 7

Monday

400IM kick/drill by 50

400IM swim backward

10 x 200s alternating free back, AEROBIC with 15sec rest

300 kick choice

3100

Tuesday

200 swim/kick/pull/IM drill

4x400s aerobic 20sec rest

8 x 75s free on 1:10

200IM Drill

3200

Wednesday

300 swim/kick/pull

5 x 300 free Aerobic rest 20

4 x 200 kick with fins choice on 3:00

100IM drill

3300

Thursday

4 x 200 kick/drill/pull/swim 0n 3:15

3 x 700s aerobic 20 sec rest

200bk pull

3100

 

Friday

400

4x100s Choice W/U

4x50s

6 x 250s Aerobic, 20 sec rest

300 pull no breathing flags/walls/flags

4 x 100 IM drill on 2:00

3200