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

9-5-19

Warm-up: 

400 Free

300 Pull

100 Kick

4x25 Sprint Cycle @ :30

Main Set: 

4x100 Desc. 1-4 - #4 should be ~80% @ 1:35/1:40

6x50 2 of each stroke - No Free @ :55/1:00

3x100 @ 1:35/1:40
1. 50 Strong/50 easy
2. 50 easy/50 Strong
3. ~80%

6x50 Pull - Desc. 1-3; 4-6 @ :50/:55

2x100 @ 1:35/1:40
1. ~80%
2. Easy

6x50 Kick - O:Fast/easy  E:easy/Fast @ 1:05/1:10

1x100 Fast @ 1:35/1:40

100 easy