Tuesday

Tuesday's Entertainment

500/300 free
300/200 pull
6/4 x 75 kick,drill,swim on 1:30/1:45/2:00
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4 x 100 IM on 1:40
4 x 25 IMO SPRINT
4 x 100 Free on 1:30
4 x 25 free SPRINT
4 x 100 choice on 1:40
4 x 25 Choice SPRINT
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200 Easy

Total = 2950/2500

Easter Weekend Festivities

Saturday we have practice at 6:00am to 7:00am

600/400 free
8 x 50 kick on 1:00/1:15
400/200 pull
8 x 25 IMO on :30/:40
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10 x 50 underwater special ops free on 1:15/1:30
16 x 25 choice on :30
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Open swim time til 7:00am

Thursday

Thursday

For Most lanes do the following workout; for those of you that feel brave, come see me and declare "Coach Steve, I AM BRAVE".

see you tonight

300/150 swim
300/150 pull
300/150 kick
4 x 75 free/stroke/free
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6 x 200 free on 3:15/3:30

1. paddles and fins
2. paddles and pull bouy
3. fins
4. pull bouy
5. drill, swim
6. swim

 12/8 x 25 IMO on :30
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200 Easy

Total: 3000/2350

Tuesday, Your Triumphant Return to Swimming

Clearly it was spring break last week........

So to welcome you slackers back to the water, here it is:

500/300 Free
300/200 Pull
200/100 Kick

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2 Rounds of

4 x 125 IMO (rotate the 50) on 1:50/2:00/2:15
4 x 50   stroke/free  on 1:00/1:10
4 x 25 fly or breast kick on :30/:40

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300/200 EZ while contemplating how glorious your spring break was

Total Yardage: 2900/2400