February 25

10 minute warm up

10/12/16x50s
4@:50
8@:45
4@:50

2x200s @ 6:00

3x100s @ 4:00

2x200s @ 6:00

Kick set

Cool down

February 23

10 min warm up

40x25
16@:20
12@:25
8@:30
4@:35

6/8/10x250s
6 group:
100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
Repeat

8 group:

100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
175 build/50 sprint/25 easy
Repeat

10 group:
100 build/50 sprint/100 easy
125 build/50 sprint/75 easy
150 build/50 sprint/50 easy
175 build/50 sprint/25 easy
200 build/50 sprint
Repeat

Cool down

February 16

February 22

10 min warm up

12x100 pull @1:30,1:25,1:20 x4

4 x 8 min swim
550
525
525
550

400 kick/easy swim

12x25 with paddles @:05

Cool down