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