Swim Workouts for 6/1 to 13/1

Monday 6/1

300 swim

200 kick (alternate kick imo)

300 pull (keep pull moderate, concentrate on form)

4 x 50 bombs  (25m underwater/25m swim) :25R

200 catch-up with FTP + fins

M/S

1x 300 N/S :30R

3x 50 fast kick :30R 

1x 300 pull n/s :20R

3x 50 build  1:15  Last 15m no breathing

8x 25 all out 1:45 Focus, don't drop form 

c/d

200

2500

Wednesday 11/1

400 (+- snorkel) as

75 shark, 25 swim, 50 1-arm, 50 swim

300 kick with fins N/S each 50m

200 catch-up with FTP

M/S

16 (or 8 for shorter workout) x 100 on 2:00 or 2:15

odd 50 swim, 50 kick

even 50 kick, 50 swim

100 pull with turtles or fists

100 pull

100 pull with FTP

100 pull with paddles

4 x 25 kick w/fins on back :40

odd fly

even backstroke 

C/D

200

3200 or 2400

Friday 13/1

200 Lungbuster

4 x 75 as 25 rt, 25 lft, 25 build :15R

200 Pull

M/S 

4 x 250 as

150 build :10R

50 fast :05R

50 easy :30R

300 pull  

4 X 150 as

75 build :10R

25 fast :05R

25 easy :20R

C/D

100 easy

2700