Summer Break Workouts.

1.

3x400 [100swim, 50 kick, 50 drill]

1. Free 2.Bks 3. Choice

6 x50 speed ups on 1 min

5x 1x 25 d/start max

400 descend across 5 sets

5 x200 bks paddles/bands/bouys roll not swish

2.

5x200 100revimwu 100 free 10s/r

20x100 Free on best send off possible

10x25 paddles & fins on 1:15 odds brs + f/s kick evens choice

4x400IM 15 s/r even pace full fly.

4x [ 100 free, 100 bks, 100IM]

1 swim 2 bouys 3 bands 4 fins

8x100 fins kick on best send off possible

200 easy loosen

20 x 50 on 1:30 1-10 50 @ better than 200pace

11-20 25 @ 100 pace 25 easy all choice

3x500 1 bouys

2 Fins swim

3 paddles/bouys/bands
4.

800 revimwu

6x200 fins

25 fly 75 fly kick fins f,b,s

25 f/s 25 1arm, 25 otherarm, 25 swim

16x100 im 10s/r 1-4 even pace

5-8 descend to bpws

9-12 bpws

13-16 bpws- as much as you can

8x150 1+2 bands, 3+4 Fins, 5+6 paddles, 7+8 paddles, fins, bands, bouys

50free 50 bk 50 brs

5.

400 choice no brs

4x200paddles include random 1x12 1/2m sprint in each 200

1+2 Free

3+4 Not Free

3x[5x200] even pace

1 free

2. Bks
3. IM

16x50 fly on best send off possible. Fins option

6.

6x150 100swim 50 kick odds free evens not brs

8x400IM 30s/r descend 1-4 from easy to BPWS then BPWS to end

10x50 fins 25 u/water streamline 25 choice. 30 s/r.