Tuesday 3/26

400 every 4th 25 is IMO
200pull
200 IM 25kick/25 swim
4x50 descend 1-4

1000
x4
200Free dec by round last round is fast @2:50
5x50 IMO by round
1.Drill
2.25 Fast stroke, 25 easy free
3.25 easy free, 25 Fast stroke
4. All stroke
5. Easy Free

4x50 easy free count strokes :50

Saturday 3/23/2019 Lane Lines need to come OUT and have a wonderful weekend! Please be out by 7am as water polo will be getting in.

WARM-UP
500free every 4th is kick on back
300 IM K/D/S
8x25 sprint cycle

4x125s Fast can be choice easy is freestyle 2:00
odds: 75FAST/50easy
Evens: 75easy/50FAST

3x200 pull paddles @ 3:40

50 FAST/100 easy/50 FAST

8x50 1.build 6. pace 1. easy stroke choice focus on 200/500 pacing!
@:50

12x25 @:35
odds: Underwater
Evens: Choice Fast

100 cool down

Thursday 3/21 GO Blackhawks


400free every 4th is choice
300pull paddles
100IM
100kick
8x25 sprint cycle 4free 4 choice :30


x4 IMO by round
3x50 :55
1. 25free/25stroke
2. 25stroke/25free
3. all stroke
2x25 Fast :30

All Free
1x100  1:25
3x50 :50
2x100 free 1:20
3x50 :45

3x100 pull paddles breathing 3/5/5/7 1:35

100 cool down

Thursday 3/14 happy pie day

200free
300IM KDS
6x50 build drill :55
ODD: IMO
Evens: FREE
4x50 free dec 1-4 :50

8x75 freestyle dec 1-4 ascend 5-8 4 & 5 FAST! 1:15
8x25 3fast free 1 ez kick :30

50easy swim

8x75 IM move the fast 25 4 & 8 FAST 1:20
8x25 2 of each stroke fast! :30

3x100 pull paddles breathing 3/5/5/7 1:30

100cool down