Test Set Wednesday

Warm Up:
8x75 (50 free/25 swim)
Main Set:
3 Sets of 4 50s followed by 100 catch-up
1. 25 stroke/25 free
2. 25 kick/25 stroke
3. all free
Test Set: 8x100 on B+:20 steady
200 EZ
Test Set: 3x100 kick on B+1:00
Total Distance: 2800

Descending Ladder

Warm Up:
16x75; :5 sec RI:
4xfree
4xfree, mid 25 fly
4xfree, mid 25 back
4xfree, mid 25 breast
Main Set:
Ladder all on base
400
300
200
100
4x150:
50 kick/50 fist drill/50 free
Total Distance: 2800

Monday Mix-Up

Teri's workouts are just as awesome as Sickie's!

Warm Up:
100 freezy
6x150: 50 free, 50 stroke, 50 free
:10 RI
Main Set:
3x through:
3 50s
1. 25 fly/25free
2. 25 back/25 free
3. 25 breast/25 free
on B+:10
25 drill (2 right arm/2 left arm)
100 free
25 drill (2 right arm/2 left arm)
300
1,2,3 desc on the 300s
Cool Down:
400 easy choice
Total Distance: 3200

Friday Free and IM

Warm Up:
300 free
8x25 stroke/free
300 free
8x25 stroke/free
Main Set:
3x100 on base
2x100 on B+10
3x100 on base
2x100 on B+10
300 free easy
4x50 free on base
4x50 stroke on B+10
4x50 kick on B+20
4x50 stroke on B+10
4x50 free on base
(desc 1-4)
Total: 3300