Tuesday, February 6
Workout by Coach Jen
3000 yards
Warm-up:
- 200 swim
- 100 kick
- 200 no free
Main:
- 5 x 150 kick/drill/swim by 50’s
- 200 free/no free by by 50’s
- 4 x 150 pull @ 2:45
- 200 free/no free by 50’s
- 3 x 150 IM (50 free) @ 3:00
- 200 free/no free by 50’s
- 100 easy
Thursday, February 8
Workout by Coach Josh
2950 yards without cooldown
Warm-up:
- 200 swim
- 4 x 50 pull (work on stroke # & form)
- 150 swim
- 3 x 50 by 25 stroke/free
- 100 swim
- 2 x 50 kick w/ board
Main:
- 4 x 200
- 1 – 75 cruise/50 fast/75 cruise
- 2 – 50 cruise/100 fast/50 cruise
- 3 – 25 cruise/150 fast/25 cruise
- 4 – 200 fast!
- 16 x (2×25’s) Each 2×25 is on 1:00
- 1 – 25 on :30/25 on :30
- 2 – 25 on :29/25 on :31
- 3 – 25 on :28/25 on :32
- 4 – 25 on :27/25 on :33
- etc. down to 15 sec or till you can’t get any fast then finish out 16 rounds
- 6 x 75 Option – Stroke by 25 or Free. 15 sec rest
- Cooldown!
