I have a meeting at Harley that I need to attend and will not be at practice on Tuesday. The tennis ball workout has been moved to Thursday and the stroke workout will be Tuesday and Friday.

400 swim, 300 dolphin kick on back, 300 dolphin kick on front no fins

8 x 125s (75 drill, 50 swim) odds stroke, evens free @ 2:10

kick with fins 10 x 100s @ 1:30 ( odds dolphin, evens flutter)

100 ez

300 pull free @ 4:00

6 x 50s stroke @ 1:10

200 pull @ 2:45

4 x 50s stroke @ 1:00

100 pull free @ 1:30

2 x 50s stroke @ 50

100 cool down

600 swim free, 200 kick IM, 200 free NPS warm up

5 x 200 stroke NO EQUIPMENT (75k, 75P, 50 swim hard) rest 30

4 x 1000

1. Pull (-) split

2. 2 x 500s swim @ 6:30

3. 4 x 250s NPS swim @ 3:30

4. Pull but faster than #1 still (-) split

100 ez swim cool down

4 x (200 Free, 50 stroke) warm up

4 x 200s Stroke NO FREE 1. slow, 2. med. 3. build 4. fast @ 4:20

3 x (600 pull @ 8:00, 6 x 100 swim free @ 1:15, 6 x 50s ez choice @ 1:00)

100 cool down

4 x (200 free, 50 stroke) warm up

20 x 25s (1-10 best stroke, 11-20 worst stroke) @ 35 NO FREE

8 x 150s (100 stroke build by 100, 50 free ez) @ 2:45

Kick 1 x 300 breaststroke

3 x (4 x 50s stroke sprint @ 1:30, 8 x 25s dolphin kick NO FINS @ 30)

100 cool down

500 swim choice, 10 x 50s breast kick @ 1:00 warm up

Pull 8 x 75s backstroke @ 1:10

2 x 200s IM drill ez

Pull 8 x 75s breast with flutter kick @ 1:30

2 x 200 drill IM ez

Pull 5 x 400s free @ 5:30 - # 1 NPS, #2 (33) 3-5 Choice breathing

I to be at Harley for a parent preview night.

I will see you Wednesday morning or Thrusday evening.

500swim, 400IM drill, 100 NPS warm up

8 x 25s stroke counting each stroke per length @ 35

12 x 100 stroke need to hold stroke count on first 25 of 100  with one less stroke count than on the 25s, then decrease by one stroke each 25 after that. - don't just continue to swim after that. you must do the exact stroke count per length

(Example: I did 7 breaststrokes per length on the 25s, starting the 100s I must do 6 stroke, 5, 4, 3 per length)

500 swim, 400 IMD, 100 NPS

10 x 50s breast kick @ 1:05

4 x (4 x 25s flutter kick NO fins @ 30, 4 x 200s free swim @ 2:30, 4 x 25s no fins dolphin kick @ 30)

with fins 10 x 50s dolphin kick @ 40

100 cool down

500 swim, 400 IMD, 100 NPS

12 xs 50s IMO (1.K-S, 2. D-S, 3. S-S) x 4 @ 55

5 x 500s pull @ 6:30 (2 & 4, NPS)

8 x 75s (50 stroke, 25 free) @ 1:20

Pull 4 x 150s back @ 2:40

8 x 25s pull breast with flutter kick

Pull 6 x 125 free (75, 3-3, 50 NPS) @ 1:50

50 ez