Saturday 6-7am

200 swim, IM, pull, and swim
8x25 4free/4choice sprint cycle :30

Kick fins
4x75 fast/easy/fast by 25 @1:20

Main set x3 free choice free
6x25 1easy 2build 3 fast :30
4x50 best average (FAST) :50
6x25 4fast 2easy :30

Cool down 100

400 free

200 drill,swim IM

3x50 dec 1-3 

X2:

Rd.1: Free

Rd.2: IM

200 @4:00/4:30

3x100 descend @1:20/1:35

Rest

100 @2:30/3:00

4x50 build @:50

Rest

100 free @1:20/1:15 

2x25 all out fast pick stroke . :40

Cool down 

100 easy

9/18/2018 Tuesday

No PRACTICE tonight!!

300 free

300 pull

200 IM drill/swim

3x50 build @:50

3x100 IM @1:40

4x50 paddles free @:50

3x100 freestyle @1:30

8x25 dolphin kick on back, 8-10 uw kicks before surfacing @:35

3x100 IM @1:40

4x50 fast free walls and breakouts focus @:50

3x100 rotate fast 50 free, rest easy free @1:30

4x25 sprint freestyle  @:30

100 easy