Workout #1 (3900)
Warmup (1200)
200 Free Swim
4x100 (50 Drill- Rotisserie/ 50 Swim- Non free)
200 kick (25 snowplow/ 25 normal kick)
4x 50 IM Drill down/ Swim Back
4x25 (Halfway U.W) Fast Break out, Choice
4x 25 A.O Swim
Main Set (2200)
10x 50’s midpools on 1:00
100 EZ
10x 25 A.O on 1:00
100 EZ
8x75-( 25 Slow/ 25 Fast AO/ 25 Slow) on 1:20/1:30
100 EZ
20x 25 build on :40, Last 2 A.O.
200 Drill down / Swim Back (Drill bow & arrow, Hold at top)
Cool Down (500)
200 Swim Breathing 3,5,7
200 Kick
100 Swim Slow
Workout# 2 (3800)
Warmup (1000)
200 Swim
200 (25 Drill/ 25 Swim)
200 IM Kick
200 Pull (25 Fast/ 25 Slow)
4x50 (half way UW, Fast Break Outs) Choice on 2:00
Main Set- work on Turns and Breakouts (2400)
10x50 midpools (5 non-free/ 5 free) on 1:00
8x75 IM order- no Free for first 3, 4th & 8th all free @ 1:20/1:30
(Fly,BK,BR/ Fly,BK,BR/ Fly, BK,BR/ FR,FR,FR) 2x
200 Swim Free EZ
6x50 (25 Fly, 25BK/ 25BK, 25BR /25BR, 25Fr) 2x @ 1:00 work on walls
6x50 Free @ :50 - 1:00 (Fast within the Flags)
8x25 IM order @ :30- :40
100 Easy Swim
8x25 Free Swim -work on Break out and Finishes @ :30
Cool Down (400)
200 Drill/ Swim
100 Kick
100 Swim