Tuesday 5/21 DEEP END

400free
200pull
200IM
100kick
4x25 sprint cycle

3x100 @1:25 hold under 1:20
4x50 dec 1-4 :50
3x100 @1:20 hold under 1:15
4x50 1 of each stroke fly/back/breast/free :55
3x100 @1:15
4x50 kick 1:00
Fast/easy
1x100 free AFAP (as fast as possible)
4x50 pull breathe by 3. @:50

100easy
Saturday May 18th

200 skips

100IM @1:35
4 x 50 fly :50
100 free 1:30
4 x 50 free :50
100 IM 1:35
4 x 50 back :50
100 free 1:25
4 x 50 free :45
100 IM @1:30
4 x 50 breast :55
100 free @1:20
4 x 50 free :45


100cool down 
Thursday May 16th


300 free every 4th kick on back
200Pull
1000IM
100Kick
4x25 sprint cycle :30
4free

4x200 @3:00



1. smooth
2. DPS
3. Build kick
4. Fast


50easy (start set on top)


4x150 @2:15
1. smooth
2. DPS
3. Build Kick
4. FAST


50easy (start set on the top)


4x100 @1:30
1. smooth
2. DPS
3. Build kick
4. FAST


50easy (start set on top)


4x50 @:50
1. smooth
2. DPS
3. Build kick
4. FAST

Lane lines out! Thanks!

Tuesday May 14th

Warm up-
200 swim
200 IM drill
200 pull

Drill set-
6x100s WITH FINS @ 1:50
odds- 25 left side kick/25right side kick/50 streamline kick on back
evens- 25 left arm swim/25 right arm swim/50 swim

Main set-
3x300s @ 5:15/6:00
100 free 
100 choice
100 free 

Do 4 times choice:
1x50 Build @ :50
1x50 Fast feet @ :50
1x50 Fast @ :50
1x50 Easy @ 1:30