2-18-20

200 Loosen

200 IM - Dr/Build

2 Rounds: 

1x50 Kick @ 1:00+

3x50 Pull - PB @ Ankles @ :50+

1x50 Kick @ 1:00+

3x50 Pull - PB @ Knees @ :50+

1x50 Kick @ 1:00+

3x50 Pull @ :50+

1x50 Kick @ 1:00+

3x50 Best Tech. Free w/Strong Kick @ :50+

6x50 IM Switch @ :45+

1x300 IM - Stroke/Free/Stroke @ 4:30+

6x50 IM Switch @ :55+

1x200 IM - Stroke/Free @ 3:30+

6x50 IM Switch @ 1:05+

1x100 IM @ 2:00+

300 easy

2-15-20

300 Loosen - 50 Free, 25 Back

6x50 Kick @ 1:00+

200 IM - Drill / Build

6x50 Desc. 1-3; 4-6 @ 1:00+

100 Pull - Count Strokes

IM: 

3x50 IMO - Kick @ 1:00+

3x50 IMO - Drill @ 1:00+

3x50 IMO - Swim @ 1:00+

3x50 IM Switch @ 1:00+

3x25 Fly @ :25+

1x75 Fast - Back, Breast, Free @ 1:30+

3x50 Back @ :45+

1x150 Fast - Back, Breast, Free @ 2:30+

3x25 Breast @ :30+

1x75 Fast - Fly, Back, Breast @ 1:30+

3x50 Free @ :45+

1x150 Fast - Fly, Back, Breast @ 2:30+

300 easy

Free: 

6x50 O:Catch-up (Exaggerated)  E:Best Tech. - Count Strokes @ :50+

4 Rounds: 

2x75 Strong @ :50+

3x50 Fast @ :50+

1x100 Active Recovery @ 1:50+

200 easy

2-13-20

400 Loosen
4x50 Kick @ 1:00+
6x50 IM Switch @ :50+
8x25 Sprint Cycle @ :30+

3 Rounds:
2x25 HL K - Pads Optional @ :35+
2x25 Single Arm - Pads Optional @ :35+
2x25 Catch-up - Pads Optional @ :35+
1x50 Best Tech. Free @ 1:00+

4x400 Pull - Last 100 Drop PB, Add All Out K @ 6:00+

200 easy

2-11-20

200 Loosen
300 Kick/Drill/Build
6x50 Desc. 1-3; 4-6 @ :50+
8x25 Sprint Cycle @ :30+

2 Rounds:
2x75 as: 25 Single Arm, 25 Catch-up, 25 Swim @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50+

2 Rounds:
5x50 Best Average @ 1:00+
1x200 Pull - Count Strokes @ 3:30+
5x50 Beat Best Average @ 1:05+
1x200 Pull - Count Strokes @ 3:30+

200 easy