I'm posting tomorrow's workout tonight since it will be a busy day! For now it is just the swimming part because I am not sure when I will be able to fit in the strength training.
300 SKP
4x100s (freestyle is fast, stroke is ez drill) @ 2'00
1. 25 Fly 75 Fr
2. 25 Bk 50 Fr 25 Bk
3. 25 Bk 25 Br 50 Fr
4. 75 Bk 25 Fr
5x150s (technique set) @ 2'15
1. Modified I.M.
2. Pull (no paddles)
3. UW-D-S
4. Overkick
5. DPS-B5-B7
1x500 @ R 1'00
1 ez - 1 hard, 2 ez - 2 hard, 3 ez - 3 hard, 4 ez - 4 hard
20x25s @ '40 (complete the following 4 times keeping heart rate high)
F-EZ
EZ-F
EZ
F
300 Cooldown
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