Saturday 3/7

300/200	FR	SWIM
200	FR	PULL
100		KICK		600/500
3/2 x 200	FR	dec 1-3	3:00 / 3:30
8/6 x 50	FR	odds: IM; evens: FR	:50 / 1:00
6/4 x 100	FR	dec 1-3; 4-6 hold pace from #3	1:30 / 1:40
8/6 x 50		25 FR / 25 IMO	:55 / 1:00
12/8 X 25	FR	all out fast	:30 / :40
100	CHOICE	cool down		3000/2200

Thursdsay 3/5

200/100	FR	swim
200/100		50 scull / 50 kick
200/100	FR	pull
100	IM	drill / kick
4 x 25	FR	sprint cycle			800/500
200	FR	build by 50	3:00/3:15
100	FR	cruise	1:30/1:40
2 x 50	FR	all out FAST	1:00/1:05
			1 MIN REST
200	FR	strong & focus on good technique	2:45
100	FR	all out FAST	2:00/2:15
2 x 50	CHOICE		:50 / :55
			1 MIN REST
200	FR	all out FAST	3:30/3:45
100	CHOICE		1:45/1:55
2 x 50	FR	strong & focus on good technique	:45/:50		2000/1700
200	CHOICE	drill			2200/1900
3X/2X:
100	CHOICE	kick fast	2:00
4 X 25	IMO		:30 / :40
50	CHOICE	ez	1:00		2900/2400
100		COOL DOWN			3000/2500

BIG SHOULDERS 2015!

http://www.bigshouldersswim.com/

Those interested in Big Shoulders this September be sure to register NOW!!!!

Registration is already almost full. There are only 130 spots remaining. 

When: September 12, 2015

Where: Ohio Street Beach, Chicago

What: 5k and 2.5k open water swim 

Tuesday 3/3

Everyone! It's our water polo season for the high school team which means the lanes lines are out and they will stay out for first DEEP END WORKOUT of the year!

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Deep End Workout

 

 

-or-

 

 

 

600/400		swim
300/200		pull
200		kick
4 x 25		sprint cycle
6x:
50	FR		:50 / 1:00
4 X 25	CHOICE		:30 / :40
8/4 X 75		FR / IMO / FR	1:20 / 1:30
100		cool down