Thursday 4/17

200 warmup swim

6 x 25 FAST FREE

5 x 50 BUILD

4 x 75 FR / CHOICE / FR

3 x 100  ROTATE FAST 50

2 x 150 PULL

1 x 200  25 IM / 25 FR

2 x 150  IM 25 KICK /  25 SWIM

3 x 100 IM

4 x 75 FR / I M / FR

5 x 50  CHOICE

6 x 25 IMO NO FR

Tuesday 4/15

200 FREE
200 IM 25 KICK/25 SWIM
200 PULL
4 X 25 SPRINT CYCLE


200 @ :20 sec rest, 100 @ :15 rest, 2 X 50 @ :10 sec rest, 1 MIN REST

200 @:30 sec rest, 100 @:20 sec rest, 2 X 50 @:15 sec rest, 1 MIN REST

*200 @ :40 sec rest, 100 @ :30 sec rest, 2 X 50 @:20 sec rest

MORE REST=SWIM FASTER!
*SKIP THIS FOR SHORTER WORKOUT


4 X 75 FR/IMO/FR

4 X 75 IMO KICK

12/8 X 25 W/FINS ODDS-UNDERWATER EVENS-EZ CHOICE


200 EZ


YARDS: 3000/2500

Saturday 4/12

400/300 FREE

300/200 PULL

200 KICK



8/4 X 75 KICK/DRILL/SWIM ODDS-FREE EVENS-

CHOICE




*6X THROUGH:

1x100 FREE

1x75 CHOICE

1x50 25 IMO / 25 FREE

1x25 CHOICE



*Round 1: SWIM, Round 2: KICK, Round 3: SWIM, 

Round 4: PULL, Round 5: DRILL, Round 6: SWIM



100 EZ

yards: 3000/2400

Thursday 4/10

300/200 FR alt. 50 DRILL/50 SWIM
200 KICK
300/200 PULL



1 x 200 IM 25 KICK/25 DRILL
5/4 x 50 FR PULL W/ PADDLES FAST

2 x 150 25 IM/25 FR
5/4 x 50 FR KICK W/FINS FAST

3 x 100 IM FIRST HALF OF 25 UNDERWATER
5/4 x 50 FR SWIM W/PADDLES FAST

4 x 50 IMO 25 DRILL/25 SWIM
5/4 x 50 FR SWIM W/FINS AND PADDLES FAST




2/1 x 100 [25 L arm, 25 R arm, 25 streamline KICK, 25 BR UW PULLOUTS]


YARDS: 3000/2500