Monday swim practice

SCM, free, 100s

warm up 600 choice

1 x 100 @ 1:35
2 x 100 @ 1:30
3 x 100 @ 1:25
R:15
4 x 100 @ 1:30
R: 30

2 x 100 @ 1:30

2 x 100 @ 1:25
2 x 100 @ 1:20
R:15
4 x 100 @ 1:25
R:30

3 x 100 @ 1:25
2 x 100 @ 1:20
1 x 100 @ 1:15
R:15
4 x 100 @ 1:20

6 x 100 kick 1-3 w/o fins @ 2:15 4-6 w/ fins @ 1:45
6 x 100 swim w/ fins @ 1:25

200 warm down

Friday swim practice

Short course meters
Warm-up 600 choice

5 x 200 free @ 3:00
2 x 25 @ :15

4 x 200 free @ 2:55
4 x 25 @ :20

3 x 200 free @ 2:50
6 x 25 @ :25

2 x 200 free @ 2:45
8 x 25 @ :30

1 x 200 free @ 2:40
10 x 25 @ :35

All 25 are sprint

3 x 200 kick 1,2 w/o fins @ 4:15/3 w/ fins @ 3:30

3 x 200 Pull @ 2:50

Warm down