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