9-21-19

200 Loosen
4x25 Streamline Kick on Back @ :35
200 IM - Drill/Build
4x25 Kick @ :35

8x150 @ 2:15/2:30
O:Pull
E:Swim

8x100 @ 1:30/1:45
O:Pull
E:Build

8x50 @ :45/1:00
O:easy
E:Fast

200 easy


9-19-19

800 as: 150 Free, 50 Kick
8x50 Desc. 1-4, 5-8 @ 1:00
8x25 Sprint Cycle @ :30

400 Neg. Split @ 9:00
4x75 Fr @ 1:05/1:15

200 Neg. Split - Beat 2nd 200 of 400 @ 5:00
4x50 Fr @ :45/:55

100 Fast - Beat 2nd 100 of 200 @ 3:00
4x25 Fr @ :25/:35

300 Recovery - 25 Kick, 25 Scull, 25 Swim

9-17-19

400 Free
200 IM
100 Kick

8x100 @ 1:40/1:45
2 of each Stroke
O:25 Fast, 25 easy (Fr)
E:25 easy (Fr), 25 Fast

3x200 Pull - Desc. 1-3 @ 3:00/3:15

16x50 @ :55/1:00
4 of each Stroke
1.Drill
2.Build
3.Kick/Drill by 25
4.Fast

100 easy

9-12-19

400 Free
4x50 Desc. 1-4 @ :50

3x200 Pull - Desc. 1-3 @ 3:00
3x100 Pull - Desc. 1-3 @ 1:30
2x100 Swim - Free @ 1:20

3x200 Kick w/Fins - Desc. 1-3 @ 3:45
2x100 Swim - Free @ 1:20
3x100 Kick - Desc. 1-3 @ 2:10
2x100 Swim - Free @ 1:20

100 easy