2/14 swim workout

GOLD

WARMUP

200 free, 100 kick, 100 drill

6x200 free

·     Odds: freestyle on 3:30

·     Evens: #2: Tennessee Tumble, #4: IM, #6: 50 free/50 kick on 4:00

8x100

·     odds: free on 1:30

·     evens: IM on 1:45

8x50

·     odds: sprint freestyle on :45

·     evens: choice recovery on 1:00

200 free cool-down

	3000 YARDS

 

SILVER

WARMUP

200 free, 100 kick, 100 drill

4x200 free

·     Odds: freestyle on 4:00

·     Evens: #2: Tennessee Tumble, #4 50 free/50 kick on 4:30

6x100

·     odds: free on 2:00

·     evens: IM (butterfly can be replaced) on 2:15

8x50

·     odds: sprint freestyle on 1:00

·     evens: choice recovery on 1:15

200 free cool-down

	2400 YARDS

 

BRONZE

WARMUP

200 free

3x200 free on 4:30

6x100

·     odds: free on 2:00

·     evens: choice on 2:15

8x50

·     odds: sprint freestyle on 1:15

·     evens: choice recovery on 1:30

200 free cool-down

	2000 YARDS