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