THURSDAY NIGHT MIX

3x200 1.Free 2. IM 3. PULL

4x50 Build :50

3x150 free dec 1-3 @2:10

12x25 @;30
2FAST, 1EASY
Fast-IMO Easy-free

5x100 Free make
3-1:15
2-1:10

4x75 Kick @1:30
ODD; FAST, easy, FAST
Even; easy,FAST,easy

4x125 Fast stroke, easy free by 25. The fast stroke is IMO  @1:55

6x50 free
3-:445
3-:40

cool down
100

Tuesday Workout

300 free
300IM K/D/S
3x50free build :50

400IM 50build, 25 easy free, 25 fast stroke@7:00

100free 3 dolphin kicks off each wall 1:40

2x200IM 1.Kick build each 50. 2. Swim half way underwater on every 25! 3:45

100free 5 dolphin kicks off each wall 1:40

4x100IM dec 1-4 @1:40

100free 7 dk off each wall! @1:40

3x100 free sculling with choice kick @ 1:45

8x50 two of each stroke 1. build 2. fast! :55

Cool down 100 easy

Saturday 1/5/2019

Warm up
4x200 3:00/3:15/3:30
Odds: Free Evens: IM no fly

4x50 25underwater 25 2 breaths free @:50/1:00

pre set 1round free 1 round kick
1x100 cruise 1:30/2:00
2x50 build :50/1:00
4x25 fast :30/:35

Main (Pick an interval)
5x100 @1:20/1:25/1:30
5x75 @1:00/1:05
5x50 @:40/:45
5x25@:20

Cool down
200 easy

HAPPY NEW YEAR!
Thursday 8-9pm we will be sharing the pool with gold until 8:30pm Sorry.

WARM UP
300free
200IM k/d
4x50 build @50

5x100 free first one is fast @1:30
4x50 2fly/2back :50

4x100 negative split (2nd 50 is faster than the first) @1:25
4x50 @:50
2back/2breast

3x100 @1:20 goal is to hold under 1:12
4x50@:50
2breast/2free

2x100 @1:15 just make
4x50 2free/2choice @50

1x100 Fast free

cool down 100 easy