Workouts - freestyle + some IM

Thursday: off Friday: off, still sick

monday: long-course Will be starting gradual 2-week taper with last day of taper on Thursday, July 21 600 free 200 IM 4x50 Build :60 3x ...200 2:45 ...100 1:20 ...100 Back 1:45 ...100 25 Kick, 50 Drill, 25 Swim 2:10 4x ...100 (75 easy, 25 fast) 1:40 ...50 (25 easy, 25 fast) :60 (3rd round: easy is 1 arm fly, fast is fly) 5x100 Fly with fins, all on :20 SR #1: 50 kick on back, 50 swim #2: 25 left arm, 25 right arm, 50 swim #3: 50 3-3-3 drill, 50 swim #4: 25 kick rotation, 25 drill, 25 kick, 25 swim #5: 50 kick rotation, 25 drill, 25 swim (kick rotation is underwater kick: 2 kicks, 2 kicks on left, 2 kicks on back, 2 kicks on right, repeat) 400 kick with fins 100 swim Total: 4100m 80 min

Tuesday: long-course 400 swim 300 IM (25 kick, 50 swim or drill) 4x50 build 4x25 build 6x50 1:30 200 pace 1x50 1:20 200 pace 1x50 1:10 200 pace 1x50 :60 200 pace 1x50 :50 200 pace 50 easy 3x300 4:30 (50 Free, 100 Back, 100 Free, 50 Fly drill) 300 Kick with fins (20 seconds hard, 10 seconds easy) 300 Pull with paddles 4x25 Turns (fast into wall, fast out) 2 starts & breakouts 100 easy Total: 3250m ~75 min

Wednesday: long-course 300 swim 300 IM KDS 400 (100 free, 50 kick, 100 back, 50 kick, 100 free) 4x ...200 2:50 (first round was 2:45) ...100 1:25 2x15m race from start 4x ...50 scull/drill by 25 1:20 ...50 kick/swim by 25 1:20 4x ...50 kick (25 fast, 25 easy) 1:10 ...50 kick (25 easy, 25 fast) 1:10 100 easy Broken 100 Fly (15 SR at the 50) (1:10) :60 rest Fast 50 Fly (:34) 100 swim Total: 3500m ~70 min

Thursday: long course 500 swim (200 free, 50 back) 200 RIM drill 100 kick 4x50 1:00 *** this part below not written by me All with fins... 500 easy kick 50 fly k on back 100 (25 sprint, 75 easy) 50 (12.5 spring, 37.5 easy) 50 easy 50 sprint (:28) 100 kick 100 sprint (:58) Fins off 200 easy 4x100 1:45 (#1: 25 fast; #2: 50 fast; #3: 75 fast; #4 100 fast (1:10)) *** this part above not written by me 250 easy kick with fins 300 easy pull with paddles 150 easy Total: 3300m 70 min

Friday: long-course (last hard set of season; next week bringing down yardage & intensity) 300 Free 300 IM KDS 4x50 :60 (8 kicks each wall; Odds: BC 4, Evens: BC 5) 100 Kick 100 easyish with fins & paddles 8x150 3:00 with fins and paddles. Odds: 50 all-out trying to meet or beat 50 goal time, 100 easy (:25, :26, :26, :25) Evens: 100 all-out trying to meet or beat 100 goal time, 50 easy (:57, :59, :60, :59) (Last round did on 3:30) 400 Easy kick with fins (300 Back, 100 Fly) 300 DPS pull, no paddles Broken 100 Fly (50, 15 SR, 50) 200 swim Total: 3300m ~70 min

Monday: long-course 500 swim 400 IM KDSD 300 KDS by 25s 200 kick 100 swim 12x25 walls :45 8 uw kick off wall (last 2 fly) 12x50 :55 2 Easy 1 Fast (200 pace) (:34-:35) 600 Easy pull, no paddles (Free/back by 100) 100 swim Total: 3100m 60 min

Tuesday: short-course 400 swim 300 IM KDS 4x50 Drill/swim 100 kick 5x50 Easy kick :45 with fins (no board; some fly, some back, some free) 5x100 1:40 (easy 75, build 25) 300 Easy/DPS pull with paddles 5x50 1:40 #1: 37.5 easy, 12.5 fast #2: 25 easy, 25 fast #3: 12.5 easy, 37.5 fast #4: 25 easy, 25 fast #5: 37.5 easy, 12.5 fast Broken 100 Fly (25, 10 SR, 50, 25 SR) (:58-9) 200 swim Total: 60 min 3100 yards

Wednesday: long course 400 swim 300 IM KDS 200 kick 4x25 build :45 4x100 (25 scull, 25 drill, 25 kick or scull, 25 swim) 2:15 4x50 25 drill, 25 build 1:15 150 easy 8x25 turns (12.5 from wall) 20 SR 50 easy 4x50 (25 sprint, 25 easy) 30 SR 100 easy 4x50 (12.5 sprint, 37.5 easy) 30 SR 100 easy Total: 2600m 60+ min

Thursday: long-course LAST PRACTICE BEFORE MEET 500 swim (100 fr, 50 bk) 4x100 (Free on 1:30 (1:08), Back/Fly drill on 1:50, Free on 1:30, Back/Fly drill on 1:50) 300 IM KDS 4x50 Easy kick 20 SR 2x50 30 SR (Build each 25) (:34) Broken 100 Free (50, 20 SR, 50) (:29+:31=:00) 250 easy Total: 1850m ~45 min