Saturday 5/28
PRACTICE IS FROM 6-7AM.
Next week Tuesday and Thursday 8-9pm
Saturday 6/4 7-8am
Summer season starts on June 7th.
Make sure to sign up online!
Warm Up:
600 (100 swim / 100 kick / 100 drill / 100 kick / 100 swim / 100 kick)
3 x 100s IM @ 1:50 descend 1-3
4 x 50s @ 1:00 sprint cycle
25 hard/25 easy
25 easy/25 hard
50 easy
50 hard
Main Set: 2000
Do the following 2x
4 x 50
3 x 100
2 x 150
1 x 200
Rd 1: 50’s = FL w/fins
100’s = BK swim
150’s = BR 50 kick-pull-kick, 100 swim
200 = FR swim w/paddles
Rd 2: 50’s = IMO
100’s = IMT (fl/BK, BK/BR, BR/fr)
150's = IM no free
200 = IM swim
100 cool down
