Workouts for June 12 & 14

MONDAY:
-300 Warm-up
-REPEAT THIS SET 2x:
.....-4x100's Free - Set FAST Interval
.....-3x00's Backstroke - Set Interval time
.....-2x100's Breastroke - Set Interval time
.....-1x100 Butterfly
-300 Kick / Choice
-3x200's (alternate free and choice/IM) - High Effort swims, rest 20-40 sec between each.
-100 cool down

WEDNESDAY:
-200 swim, 200 kick, 200 swim - WARM-UP
-10x100's swim/free (set difficult interval time)
-8x100's swim or pull/choice (set moderately difficult interval time)
-6x100's swim or kick/choice (set difficult interval time)
-4x100's swim IM / set modertately difficult interval time)
-2x100's swim / choice SPRINT SPRINT SPRINT.
-100+ cool-down.

Do as much of the workouts as you can. They are based on 1-1.5 hours swimming. See ya'll on Friday or Saturday!!