LUNCH BUNCH WORKOUTS for the week of January 28.

Tuesday, January 29.  Some good butterfly work and some hard core distance per stroke set.  Doesn't look to bad, right?  Give it a shot.  3000 yards total.

Warm up:

300 swim

6 x 75 pull

4 x 50 s/f kick

Butterfly drills:

9 x 50 fly @ 1:10 (50 1-arm, scooter, fly kick SLOB or hold board out)

OR

Fly drills - Hand lead, 1-arm, scooter

Main Set:

8 x 25 @ :30, long, count strokes per lenght

7 x 50 @ :55, hold same stroke count

6 x 75 @ 1:15, hold same stroke count every length

5 x 100 @ 1:30, you got it...same stroke count

100 cool down

Thursday, January 31.  Pace work...pick it up!  3200 yards plus any cool down.

Warm up:

1 x 400 @ (base 100 + :05) x 4

2 x 300 @ (base) x 3

3 x 200 @ (base - :05) x 2

4 x 100 @ base - :10

Main Set:

3x

4 x 25 @ :45 dolphin kick

4 x 75 @ 1:30, descend 1-3, #4 easy