Jan 14th

Workout 1

400 6 Kicks/side alternate free and back

300 Pull with finger grip paddles

200 IM strokes can be drill but strong kick into transitions

100 IM 8/10/1/6 kicks

10 * 175 Free or Back/150 Fly or Breast on 2:40

Fly could be broken

if PB slower than 2:10 consider 150/175 or 125/150

1:00 after #5 to switch strokes

500 Swim with fins every 4th 25 strong on 7 or 7:30

16 x 50 on :55

4 Fly/Free

4 Back

4 Br/Fr

4 Free

500 Pull every 4th 25 2-3 breath max on 7:30 or 8

16 x 25 on :30

1 smooth- 3 strong, 2-2, 3-1, 4-0 x 2?

Workout 2

500 every 4th 25 Drill

8 * 50 15-25-10, 15-20-15

Sprint

3 x 12 x 50 on 1:00, 1:10, 1:20 by round

Rd 1 Aerobic 140 HR

Rd 2 2 ez- 1 strong

Rd 3 1 ez- 2 strong

Mid

3 x 10 x 75 on 1:20, 1:30, 1:40 by round

Rd 1 Aerobic 140 HR

Rd 2 2 ez 1 P200

Rd 3 1 ez- 2 P200

Distance

3 x 10 x 100 on 1:40

Rd 1 Aerobic 140 HR

Rd 2 2 x 1-5 descend to Pace 400

Rd 3 3 x 1-3 descend to Pace 400 + 100

If PM

1100 (can double up on 1)

Fly Flow - include some underwater recover/100 Build Kick

Back Flow/100 Build Kick

Breast (200 2K1P)

Free LADP/100 Build Kick