feb 12 2020

500 warm up
10 x 50 kick, 10 sec rest (500) new zoomies flippers
10 x 100 free swims no gear
10 x 100 back fly kick
100 swim easy
500 paddles
100 swim down
3700 quality yards

sat feb 5 endurance day

5 x 5 x 5 (1500)
15 x 100 kick (1500)
100 easy swim
4 x 250 free swim, no tools (1000)
500 back fly (500)
500 paddle free (500)
100 warm down
5200 yards

sat jan 25 2020 endurance day

note, by 12 pm will be end of 16 hour fast

5 x 5 x 5 super easy (1500)

4 x 250 free kicks, 10 sec rest (1000)

4 x 250 free swim (1000)

back fly kick (500)

2 x 500 free pull (1000)

easy cool down (500)

5500 yards!

thurs jan 23 2020

3 x 4 x 3 warm up (1000 yds)
10 x 50 fly up, fly kick back (500)
10 X 50 free kick under :50 (500)
10 x 100 free pull w buoy only (1000) w 10 sec rest
500 back fly kick
500 pull w/paddles/buoy
100 free warm day

4100 yards

sat jan 18, endurance day

5 x 5 x 5
20 x 50 free kick under :55
100 free swim
50/100/150/200/200/150/100/50 ladder
500 back fly kick
100 free swim
2 x 500 pull w/paddle
100 warm down
—-
5300 yards

jan 8 4100 yards

sat jan 11

5 x 5 x 5 (1500)
1000 free kick
3 x 500 free pull w/pb only
100 warm down
—-
4100 yards

fri jan 10

500 free warm up (500)
10 x 50 free kick (500)
10 x 50 fly up, fly back kick (500)
50/100/150/200/200/150/100/50 (1000)
fly kick (500)
2 x 500 paddle/pull (1000)
100 warm down
—-
4100 yards

Jan 7

3 x 4 x 3 (1000)
10 X 50 free kick (500)
10 x 50 free sprints under 1 min/10 sec rest (500)
500 fly kick
2 x 500 free pulls (1000)
200 cool down

swim workout for week ending 12/14/19
endurance

3x4x3 warm up (1000 yds)
20 x 50 free kick (1000 yds)
100 free swim easy
5 x 200 free swim pull (1000 yds)
1 x 500 back fly kick
2 x 500 w/weighted glove (1000 yds)
100 free swim easy
1 x 500 paddle
100 free warm down
total 5300 yards (3 miles)

workout for 12/12/19
3 x 4 x 3 warm up (1000 yards)
set  2 times (1000 yards):
5 x 50 free kick
5 x 50 fly/free
10 x 100 free, 10 seconds rest, keep under 1:40 (1000 yards)
1 x 500 free w/paddle
1 x 500 back fly kick
100 warmdown
total 4100 yards

workout for 12/09/19

5 x 5 x 5 1500 yards
10 x 100 kick (1000)
10 x 100 swim (1000)
1 x 500 back fly kick
100 warmdown
total 4100 yards

swim workout 1/4/2020

5 x 5 x 5 (1500)
5 x 200 free kick (1000)
100 easy swim (100)
4 x 250 free pull (1000)
500 back-fly kick (500)
100 easy swim
50-100-150-200-200-150-100-50 (1000)
100 easy warm down

5300 yards