Workout of the week for Jan 13
1x300fr warm-up
1x300fr drill
4x100fr descend 1-4 on 2;15
6X50FR descend 1-6 on 1:15
1x300im k-d-s
2x200Im on 4:00
4x100pr on 2:00
10x50pr on1:15 1 easy 1 hard

Workout of the week for 12-17
1x400 warmup
12x200 oddfr evenIm 30 sec rest
kick 16x50 choice 10 sec rest
8x100 pr on 2:00
200 warm down

Workout of the week for 12-3
1x400 fr warm-up
1x400 fr drill
10x200 odd fr even IM
kick 16x50 choice 10 sec rest
3x400 pr 1 pull 2 swim 30 sec rest
warm down 1x200 free

Workout of the week for 11-26
1x400 warm-up
3x500 free 1 drill 2 swim 30 sec rest
5x100 free on 1:20 or 1:30
kick 8x100 choice
pull 1x 800 IM
12x 75 IM on 1:30
6x50fr on :45
warm down 1x300 hypoxic

Workout of the week for 11-19
1x400 warm-up
3x500fr 30 sec rest 1st one drill
8x200im 30sec rest
kick 4x200 choice 15 sec rest
pull 1x400 pr
12x75 pr on1:30
1x600fr every 3rd lap fly
200 warm down

Workout of the week for 11-12
1x800 free warm-up
6x400 odd free even IM 30 sec rest
kick 1x800 choice
pull 1x800 choice
20x25 fly on :45
1x400 warm down

Workout of the week for 10-29
1x400 fr warm-up
10x50 fr drill 15 sec rest
2x200 fr negative split 30 sec rest
6x50 fr on :45
kick 6x100 choice 10sec rest
pull1x400 pr
6x100pr on 2:00 descend 1-3
12x25 sprint on 1:00 6fr 6pr
warm down 1x200 hypoxic

Workout of the week for 10-22
1x400 warm-up
1x400 fr drill
3x500 fr 30 sec. rest
kick 1x500fr
pull 1x500 pr
12x100 pr on 2:00
1x400 fr hypoxic 2-4-6

Workout of the week for 10-15
1x400 warm-up
3x200 fr on3:30 descending 1-3
1x400 kick choice 1x400pull choice
6x100 primary negative split on 2:00
12x50 IM order on 1:00
1x200 fr warm down

Workout of the week for 10-8
1x500 free warm-up
1x400 free drill
20x100 odd free even IM 30sec rest
kick 1x800
pull1x8oo
5x200 primary 30 sec rest
200 warm down

Workout of the week for 10-1
1x400fr warm-up
1x400fr drill
3x400 1fr 1IM 1br
10x100fr on 1:40
6x200 odd IM even Pr
10x50 Hypoxic on 1:00 breathe every 2-4-6

Workout of the week for 9-24
warm-up 1x400 fr
12x200 odd fr even IM 30 sec rest
kick 3x300 1fr 1fly 1bk
pull 1x800pr
2x400pr 30 sec rest
1x200 warm down

Workout of the week for 9-17
1x400 warm-up
8x300 odd ones fr even ones IM 30 sec rest
kick 8x100 10 sec rest
3x200 drill fr, pr, IM 20 sec rest
8x50fr on1:30 sprint
1x200 warm down