Background-image
Workouts

 
Warm up: 

200 swim

200 kick

200 IM

Work out:

2 x 200 dolphin kick (50 on front, 50 on back, and 50 on each side) Rest: 15

4 X 50 back flutter Rest :10

4 X 50 whip kick Rest :10

4 X 50 dolphin kick Rest :10

4 X 50 flutter kick Rest :10

2 X 200 IM moderate pace - Rest :15

2 X 200  Free- moderate to fast pace - Rest :15

4 X 100 - IM order- moderate pace-Rest :15

100 easy

8 X 50 - alternating free and back- fast pace- Rest :10

2 X 100 free -moderate pace -Rest :15

Cool down 200

 

Workout 2

500 choice

200 kick

200 pull

200 non free

6 x 50 free on 1:00

6 x 25 shooters on 1:00

10 x 50 midpool 50's work on perfect turns

6 x 50 sprint free on 1:00

6 x 50 sprint non free on 1:15

2 x 200 free build 2:45

3 x 100 non free build 2:15

200 cool down

 

Workout 3

200 SKIPS

10 x 50 Sprint Alt. free and non free on 1:15

100 easy

12 x 50 -IM order on 1:15

100 easy

3 x 200 IM on 2:45

6 x 100 IM on 1:45

8 x 100 -IM order on 1:45

300 cool down