I will be out of town for Jake's Lacrosse game in VT see you all on Sunday morning.

Satruday's Workout

500 Swim Warm Up

6 x 200s (75K, 75P, 50S) No equipment, #1 Fly, #2 Back, #3Breast x 2

12 x 50s from diving end of pool (1-6 free @ 1:10, 7-12 stroke @ 1:30) - good starts

1 x 700 pull free (3,3) no breath in or out of turns

8 x 50s back from diving end of pool @ 1:15- good starts

Kick with fins 5 x 100s dolphin @ 1:30

100 warm down