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

400swim free, 200 dolphin kick no fins, 400 free swim

8 x 125s IM (do a 50 back each time) @ 2:00

16x 50s kick with fins (odds flutter, evens dolphin on back) @ 45

5 x 300s (200 free @ 2:40, 100 Back @ 1:45)

12 x 50s (1-4 back @ 55 descending, 5 & 6 free ez)x2

100 warm down

It's open house for Irondequoit High School. I will be visiting Max's classes. Bruce will oversee the workout tonight.

400S 300K 200 P 100 S

20 x 25's with fins (5 on right side flutter, 5 on back dolphin, 5 on left side flutter, 5 on back dolphin) @ 30

1 x 200 IM drill ez

5 x 200's back (odds 75drill, 75kick, 50 swim) evens swim rest 30 sec.

8 x 150's pull free (100 DPS, 50 hard) @ 2:40

100 cool down

I'm still at Castleton State visiting Jake. Enjoy your first backstroke workout of the season.

1000 swim (200free, 50 back) x 4

10 x 50's kick with fins @ 55, all on side flutter kick

8 x 100's back (1 & 2 drill swim by 25, 3 & 4 swim) x 2 @ 2:00

Pull 1 x 500 free with paddles (3, 5 breathing by 50)

10 x 50's back from middle of pool (do at least 4 dolphins off each wall on back)

Swim 1 x 500 free (-) split

8 x 25's back drill on side

100 cool down