Six Workouts

Monday, I swam under the watchful eye of the head coach. 

We did some fancy coached workout, including stroke work

800 mixer

8x50 free

4x100
descending
1:40

4x100
stroke
butterfly
2 min

200
25/25
free/fly
3:50

Tuesday I swam like this

not coach supervised

1000 swim
5x200 free
broken
500 kick
200 warm down

1430(230PM)

400 free
3x200 fly
like this:
6 strokes free/12 full strokes fly/free to turn
 returnswimming fly in the middle of the length
200 swim down


Wednesday
I did the same workout twice.

0620

600 mixer

6x
vdk, 45 seconds
50 swim1 min

12x50
IMO
fly, not breast
1 minute

6x50
block start
15 meters
no breaststroke
2 minutes

8x25 kick
side, back, front
45 seconds

cool down if possible



No block starts in the afternoon

200 cool down at noon

Thursday

Recovery day.  I was so exhausted after yesterdays double workout.  I eased into the wokout.

maybe 700 swim warm up

some 75s
create more pressure/force during pull
kick hard

500 kicking

500 swim down

No fly today