3400 yds

Monday Night Erin Coaching

Standard 600 yards

4x150 odds: Free   evens: choice

800 swim NO GEAR!!! (150 swim, 50 count strokes). Keep it long and stretched out

4x100 kick with fins

600 swim NO GEAR (same pattern)

4x100 kick with fins

200 warmdown

4100 yds IM

Erin's workout

600 standard warm-up

2x150  (50 free, 50 choice, 50 free)  (50 choice, 50 free, 50 choice)


1x200 Free
2x175 IM (25 fly, 50 back, 75 breast, 25 free)
3x150 Free
4x125 double a stroke IM
5x100 pull Free
6x75 Rolling IM
7x50 Free odds: fast on 45, evens: recovery on 1:00
8x25 Ascend fast to slow

200 warmdown

2800 yds

600 standard warm-up

8x100  odds: 25 underwater, 75 rolling IM
            evens: 25 underwater, 75 free

3x300 odds: Free pull work turns
           evens: choice (kick)

400 swim

200 w/down