Workouts 9

Tuesday

200 swim/kick/pull/swim

3 x 400s RI 20

9 x 50s 3 fly/3 back/ 3 br on 1:00

5 x 100 free pull on 1:30 breathing 3/5 by 25

150 IM drill

3100

Wednesday

300 swim/kick/pull

3 x 300s backstroke, aerobic rest 30

8 x 50s free on 1:15 fast.

16 x 25s cycle 3 on :30 (distance per stroke/tempo/fast) choice

200 easy kick

2800

Thursday

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

12 x 100s swim on 1:40 evens free/odds stroke

3 x 200 back with fins, break 2:30 for first, 2:27 for second, and 2:22 on third 50 easy in between

250 drill

3000

Friday

400

4x100s Choice W/U

4x50s

4 x 300s free RI 20

5 x 100s free pull on 1:30

5 x 100s kick on 2:00

100easy

3000