800 swim free (3,3) the whole way

8 x 25s NO fins - kick underwater the entire way @ 40

10 x 100s with zoomers 75 free, 25 back must do 6 dolphin kicks off each push off @ 1:30

Swim 4 x 150s back (odds pull, evens swim) @ 2:15

3 x (2 x 125 free @ 1:45, 4 x 7s back @ 1:05, 5 x 25 K dolphin on back @ 30)

8 x 50s with fins odds free, evens back @ 40

100 warm down

I am out of town with the Harley 6th grade at outdoor education. I'll see everyone on Saturday morning.

800 swim free (3,3)

Pull 4 x 300s free @ 4:00

Swim 10 x 50s choice @ 1:00

Swim 6 x 200 free (descending by 3) @ 2:40

12 x 25s kicking on side flutter @ 35 NO FINS

8 x 125s free @ 1:50 - sprint last 25

200 cool down

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

500  Swim warm-up
8 x 75s K-D-S by 25, IM order, rest 10 seconds in between
20 x 50s Pull (1-5 Br @ 1:15, 6-10 BA @ 1:45, 11-20 free @ :40)
100 ez, swim choice

12 x 100s same stroke (1-4 @ 1:55, 5-8 @ 1:45, 9-12 @ 1:35.  Descend within each group of 4, rest a minute between each group of 4

8 x 75s free (breathe 3,5,7 by 25); 1:15 [no breath out of turns]
20 x 50s:  5 fly @ 1:00, 5 back @ :50, 5 breast @ 1:05 and 5 choice stroke NO free @ 1:00
100 cool down

3 x 400s Warmup  1. free  2.  IM drill  3. backstroke
20x 50s dolphin kick with fins @ 45 (1-10 front, 11-20 back)
5 x 100s free (right side breathing only)
8 x 200s 3,3 breathing @ 2:40
5 x 100s (left side breathing only)
12 x 50s (1-4 fly, 5-8 back, 9-12 breast) @ 1:15
100 warm down

This is the stud workout; adjust distance and intervals for your lane