Workout 311

Swimming- 3000 SCM Warm-Up: 300 swim 200 kick 100 pull Pre-Set: 6 x 50 free @ 1:00 (fast/easy, easy/fast, pace) 8 x 25 IM @ :40 (drill down, swim back) Main Set: 4 x 100 kick @ 2:10 4 x 75 IM @ 1:20 4 x 50 free @ 1:00 Pull Set: 3 x 200…

Workout 310

Swimming- 2200 meters Warm-up: 200 swim 200 kick 200 IM 200 pull Pre-set: 6 x 50 @ 1 min (2 x fast/easy, 2 x easy/fast, 2 x pace) 8 x 25 @ :30 IM order (drill/swim) Main set: 4 x 75 kick @ 1:40 4 x 25 kick all out @ :40 4 x 75…

Workout 309

Swimming- 3000m Warm-up: 600 swim 400 IM drill 200 kick Pre-set: 6 x 50 @ 1:00 (fast/easy, easy/fast, pace) 8 x 25 IM @ :40 (drill, swim) Main set: 5 x 100 pull @ 1:40 6 x 50 kick @ 1:00 4 x 75 w/ fins @ 1:20 Cool down: 200 easy

Workout 201

Swimming- 3800 SCM Warm-up: 200 swim 200 kick 200 pull Pre-set: 8 x 75 (odds = IM, evens = free) @ 15 seconds rest Main set: 500 free 400 free + 100 sprint kick w/ fins @ 2:00 300 free + 2 x 100 sprint kick w/ fins @ 2:00 200 free + 3 x 100…

Workout 196

Swimming- 2000 SCM Warm-up: 300 swim 200 kick 100 pull Pre-set: 4 x 75 IM order, k/d/s Main set (4 Rounds): 25 kick w/ 8# weight 100 IM 25 kick w/ 8# weight Sprint set: 4 x 50 w/ fins Cool down: 300 easy

Workout 192

Swimming- 2400 SCM Warm-Up: 200 swim 200 kick 200 IM 200 pull w/ buoy Main Set: 2 Rounds 200m pull w/ buoy, build by 50 @ 3:15 2 x 100 breathing every 3, 5, 7, 9 by 25 @ 1:45 4 x 50 sprint w/ fins @ 1:00 Sprint: 8 x 25 IM order @…

Workout 184

Swimming- 3200 SCM Warm-up: 600 swim 400 IM drill 200 kick Main Set #1: 2 X 200 free (50 breathing every 3, 50 breathing every 5, 7, 9) 8 x 25 sprint @ 20 seconds rest Main Set #2: 4 x 100 IM @ 15 seconds rest 8 x 50, breathing every 9 strokes @…