Tuesday PM Workout

Warm up (1200m)

2x |6x100m - 2 Kick, 1 FR @ 2:15/2:30, 1 Not FR @ 2:15/2:30
| 2 pull, 1 FR @ 1:45/2:00, 1 Not FR @ 1:55/2:10
| 2 Swim, 1 FR @ 1:40/1:55, 1 Not FR @ 1:50/2:00

Set 1 (1100m)

10x100m I.M. - 3 @ 1:55/2:05
3 @ 1:50/2:00
2 @ 1:45/1:55
1 @ 1:40/1:50
1 @ 1:35/1:45
100 easy choice

Set 2 (600m)

3x200m FR @ 3:10/3:30

Cool down (400m)

4x100m choice - 50 kick, 50 pull @ 2:30

Total 3300m

Monday AM Workout

Warm up (1200m)

400m Reverse I.M. - 50m Streamline kick, 50m swim
8x50m pull - 25 BR, 25 FR @ 1:00/1:05/1:10
4x100m FR @ 1:40/1:45/1:50

Set 1 (1300m)

8x25m - 2x[1 Fly arms with BR legs, 1 BR, 1 Fly arms with BR legs, 1 Fly] @ 40/45
400m w/fins - 2x[100 Fly, 100 BR with Fly kick]
3x200m I.M. - Progressively faster 1-3, @ 3:25/3:50/4:10
100m Easy choice

Set 2 (800m)

6x100m w/paddles, 2x[1 FR, 1 BK, 1 BR] @ 1:45/1:50/1:55
200 easy choice

Total 3300m

Friday AM/PM Workout

Warm up (1300m)

2x150m - 2x[50 FR, 25 scull] @ 2:50/2:55/3:00
2x200m FR pull @ 3:25/3:35/3:50
2x100m - 2x[25 FR, 25 BK] @ 1:55/2:00/2:05
8x25m kick - 1 Fly on your back, 1 BK @ 35/40/45

Set 1 (1300m)

2x |2x200m, 1 FR @ 3:15/3:30/3:45, 1 Not FR @ 3:30/3:45/4:00
|4x50m kick, 2 FR @ 1:00/1:05/1:10, 2 Not FR @ 1:10/1:15/1:20
100m Double arm BK easy

Set 2 (900m)
600m w/fins - 2x[100 FLy, 100 FR, 100 BK]
4x50m w/fins I.M. Order - 25m underwater kick, 25m swim @ 1:00/1:05/1:10
100 easy choice no fins

Cool down (200m)

8x25m - 2x[1 underwater BR pullouts, 1 BR, 1 underwater fly kick, 1 FR] @ 45

Total 3700m

Thursday PM Workout

Warm up (1400m)

6x100m - 2x[1 FR, 1 Not FR, 1 I.M.] @ 1:55/2:05/2:15
8x50m Reverse I.M. Order - 1 kick, 1 pull @ 1:10/1:15/1:25
400m - Alternate 50 FR, 50 I.M. Order

Set 1 (1500m)

4x100m kick - 1 FR, 1 Not FR @ 2:15/2:25/2:45
50m easy swim choice
4x200m w/fins - 1 FR, 1 I.M. @ 3:30/3:45/4:15
50m easy swim choice
8x25m kick no board, 1 I.M. order, 1 Choice @ 35/40/45

Cool Down (600m)

4x100 pull FR @ 1:45/1:50/2:10
200m - 50 FR, 50 BR, 50 BK, 50 Choice

Total 3500m

Wednesday AM Workout

Warm up (1100m)

6x100m, alternate 1 FR, 1 I.M. - 2 Swim @ 2:00/2:05/2:10/2:15
2 kick @ 2:10/2:20/2:30/2:40
2 pull @ 1:55/2:00/2:05/2:15
200 Reverse I.M. - 25 one arm drill, 25 swim
4x50m kick - 25 fly, 25 BR @ 1:10/1:15/1:20
100 choice

Set 1 (700m)

600 FR Breathing by 50m every 2, 3, 5, 7 with Fins and Paddles
100 3 point drill with no fins and paddles

Set 2 (1100m)

8x75m I.M. Order - 25 Kick, 50 Swim @ 1:25/1:30/1:40/1:50
2x200m I.M. @ 3:20/3:45/4:00/4:15
100 easy choice

Cool Down (300m)

300m - 100 Kick, 100 pull, 100 swim, each 100 is 50 Choice, 50 FR

Total 3200m

Tuesday PM Workout

Warm Up (1600m)

400m Reverse I.M. Order - 50 FR Zipper Drill, 50 FR
50 BR Kick on Bun Drill, 50 BR
50 BK Vertical Catch-up Drill, 50 BK
50 One Arm Fly, 50 Fly
2x200m FR pull @ 3:15/3:30
8x50m I.M. Order kick, 2 of each stroke @ 1:10/1:15
4x100m - 1 FR, 1 Not FR, 1 I.M., 1 Choice @ 1:50/2:00

Set 1 (700m) All with fins

4x150m - #1 25 Fly, 25 BK, 25 Fly, 25 BR, 25 Fly, 25 FR
#2 25 BK, 25 Fly, 25 BK, 25 BR, 25 BK, 25 FR
#3 25 BR, 25 Fly, 25 BR, 25 BK, 25 BR, 25 FR
#4 25 FR, 25 Fly, 25 FR, 25 BR, 25 FR, 25 BR
All @ 2:30/2:45
100 Easy Double arm BK

Set 2 (800)

16x25m I.M. Order, 4 of each @ 35/40
4x100m kick, 1 FR, 1 Not FR, 1 I.M., 1 Choice @ 2:15/2:30

Cool Down (400m)

4x100m - 50 pull, 50 swim - 2 FR, 2 Not FR @ 2:00/2:15

Total 3500m

Monday AM Workout

No Workout because of Victoria Day Holiday.

Friday AM Workout - Sharon's Group

Warm-up (800m)

400m Free
200m Back
200m 1 arm fly (switch arms @ each 25m)

Set #1 (200m)

8 x 25 kick with board IM order, each 25 - 1) 12.5m Med pace, 2) 12.5m Sprint ++

Set #2 (500m)

2 x 75 Breast stroke drill by 25’s, 1) 12.5m pull closed fist / 12.5m full stroke, 2) 12.5m pull w/index / 12.5m full stroke, 3) 12.5m pull w/ pinky / 12.5m full stroke
150m Back
200 Fly by 25’s : push off fly, no breathing as far as can swim without losing form / freestyle

Set #3 (1500m)

3 x 200 Free 3:45 / 4:00
100 Free timed
2 x 50 on 50” / 1:05
100 Free timed
3 x 200 Free 3:45 / 4:00

Set #4 (200m)

200m back stroke – cool down

Total = 3300m

Friday AM/PM Workout

Warm Up (1100m)

4x100 FR - 1-Swim, 1-pull @ 2:00/2:10/2:20
6x50m - Kick BR @ 1:10/1:15/1:20
4x200m - 1-FR @ 3:15/3:30/3:45, 1-Not FR @ 3:30/3:45/4:15

Set 1 (1100m)

10x100m FR, 2 @ 2:00/2:10/2:15
2 @ 1:50/2:00/2:05
2 @ 1:45/1:50/1:55
2 @ 1:35/1:40/1:45
2 @ 1:25/1:30/1:40 (100% effort)
100m easy choice

Set 2 with Fins (800m)

400m Easy - 100m 4 kicks Fly to 1 pull BR, 100m DPS FR, 100m Kick BK, 100m BK
8x50m - 25m BR with Fly kick, 25m FLY @ 55/1:00/1:05

Warm Down (200m)

200m choice

TOTAL 3200m

Thursday PM Workout

Warm Up (800m)

2x200m I.M. - 25m one arm fly, 25m FLY, 25m catch up BK, 25m BK, 25m 3 second hold BR, 25m BR, 25m Shark FR, 25m FR @ 4:00/4:15
4x100 kick, 1-FR, 1-Not FR @ 2:15/2:25

Set 1 (800m)

3x[4x50m] - 25m sculling, 25m swim - Set 1- FLY, Set 2-BK, Set 3-FR @ 1:00/1:10
4x50m BR @ 1:00/1:10

Set 2 (1600m)

3x400m FR @ 5:45/6:45
2x200 I.M. with fins @ 3:15/3:30

Warm Down (400m)

4x100m - 50m pull, 50m swim - 1-FR, 1-Choice @ 2:00/2:15

TOTAL 3600m

Wednesday AM Workout - Sharon's Group

Warm-up (800m)

2 x [100 Free, 100 kick Free with board, 100 IM, 100 kick IM with board]

Set #1 (450m)

6 x 75 Br with pull buoy @ 15 seconds rest
by 25’s 1) 2 Head up / 1 Head down (feel the “launch” forward)
2) Kick streamline with pull buoy between legs
3) Kick streamline, holding pull buoy in hands, extended

Set #2 (400m)

4 x 100m, by 25’s - 1) 2 Br / 2 Fly, 2) Fly, 3) 2 Fly / 2 Br, 4) Br

Set #3 (1300m)

2 x 200 Free 15” rest
6 x 50 1:05 / 1:15
2 x 200 15” rest
4 x 50 1:00 / 1:10

Set #4 (300m)

300 m Back with fins

Total = 3250m

Wednesday AM Workout

Warm Up (1000m)

600m - 75m FR, 25m Fly
75m FR, 25m BK
75m FR, 25m BR
100m FR
100m kick Fly
100m BR
8x25m FR @ 40/45 - 2x[ 1 - Chicken arm drill, 1 - Swim FR, 1 - head up drill, 1 - swim FR]
200 pull FR

Set 1 (700m)

8x75m - 4 - 25m kick Fly, 50m Swim FR @ 1:15/1:25/1:35
4- 25m swim Fly, 50m Swim BR @ 1:20/1:30/1:40
100m Double arm BK with BR kick

Set 2 With fins (1000m)

400m I.M - 50m one arm dill Fly
50m Fly
50m Vertical Catch up Drill BK
50m BK
50m One Arm Drill BR
50m BR
50m Shark Drill FR
50m FR
8x25m - 1- Kick FLy on back, 1- kick BK @ 35/40
4x100m - 1-Fly, 1-BK @ 1:45/1:55/2:05

Warm Down (500m)

500m - 400m with paddles FR, 100m Not FR without paddles

TOTAL 3200m

Tuesday PM Workout

Warm Up (800m)

400m Reverse I.M. - 4x[50m Swim, 25m Kick with pullbouy, 25m pull]
4x100m 1-FR, 1-I.M. @ 1:45/2:00

Set 1 (1100m)

6x100m Kick with fins - 2x[1- FR, 1-FLY, 1-BK] @ 1:50/2:00
50 Easy choice no fins
8x50 Kick I.M. Order (2 of each) @ 1:05/1:15
50 Easy choice

Set 2 (1200m)

4x200m - 2-FR, 1-Swim, 1-Pull @ 3:15/3:30, 2-Not FR, 1-Swim, 1-Pull @ 3:30/3:45
4x100m - 2-FR @ 1:35/1:45, 2-Choice @ 1:50/2:00

Warm Down (400m)

2x200m - 50m kick, 100m swim, 50m pull - 1-FR, 1-Not FR @ 15 seconds rest

TOTAL 3500m

Monday AM Workout - Sharon's Group

Warm-up (600m)

200m swim Free
8 x 25 kick with board on 50” / 1:00
200 pull Choice

Set #1 with FINS (1000m)

40 x 25m Fly Progression
1st time with Fins / 2nd time without
4 x 25 Head lead dolphin
4 x 25 Hand lead dolphin
4 x25 Pulse to corners
4 x 25 Stoneskipper
4 x 25 EZ Fly

Set #2 (400m)

4 x 100m, by 25’s, 1) 2 Br / 2 Fly, 2) Fly, 3) 2 Fly / 2 Br, 4) Br

Set #3 (400m)

400 m Cool Down choice

Total = 2400m

Monday AM Workout

Warm Up (1000m)

800m - 100m FR
100m kick Streamline Fly
200m FR
100m pull I.M.
100m kick I.M.
200m I.M.
4x50m FR - 25m 3 point drill, 25m Swim @ 0:55/1:00/1:05

Set 1 (1600m)

2x the following 1 - I.M., 1 - FR
200m - I.M @ 3:30/3:45/4:10, FR @ 3:15/3:30/3:45
4x50m - I.M.@ 1:00/1:05/1:10, FR @ 50/55/1:00
2x100m - I.M. @ 1:50/2:00/2:10, FR @ 1:30/1:40/1:50
8x25m - I.M. @ 35/40/45, FR @ 30/35/40

Set 2/Warm Down (800m)

6x100 Pull with paddles @ 1:50/2:00/2:05
2 - FR, 2 - BK, 2 - BR
200 easy choice

TOTAL 3400m

Friday AM Workout - Sharon's Group

Warm-up (1200m)

400m swim choice
8 x 25 kick with board on 50” / 1:00
6 x 50 pull Free 1:05 / 1:15
4 x 75 Free on 1:30 / 1:35

Set #1 (600m)

6 x 75 Br kick
by 25’s 1) Br kick streamline on side
2) Br kick on front hands down touch heels to hands
3) Br kick on front streamline underwater
8 x 25 Br full stroke DPS

Set #2 with FINS (600m)

24 x 25m Fly progression
4 x 25 Head lead dolphin
4 x 25 Hand lead dolphin
4 x 25 “Pulse to corners”
4 x 25 “Stone skipper”
4 x 25 “EZ Fly”

Set #3 (400m)

4 x 100 Free 15” rest

Total = 2800m

Friday AM/PM Workout

Warm Up (1000m)

400m FR - 100m Swim, 100m Kick, 100m Swim, 100m pull
8x50m Reverse I.M. - 1 Kick, 1 swim @ 1:10/1:15/1:20
200m Zipper drill FR

Set 1 (1000m)

16x50m I.M. (4 of each stroke) Progressive 1-4 @ 1:00/1:10/1:15
200 easy choice

Set 2 (700m)

6x100m - 3 FR @ 1:40/1:50/2:00 + 50m choice easy
3 Not FR @ 1:55/2:05/2:15 + 50m choice easy
Progressive 1-3

Warm Down (400m)

400m - pull 2x[100m choice, 100m FR]

TOTAL 3100m

Thursday PM Workout

Warm up (2000m)

400m - 4x[50m FR, 50m Reverse I.M.]
2x200m FR pull with paddles @ 3:15/3:30
4x100m kick, 1 - FR, 1 - Not FR @ 2:15/2:30
8x50m - 25m FR, 25m Not FR @ 0:55/1:00
16x25m with fins, I.M. Order (4 of each stroke) @ 30/35

Set 1 (600m)

5x100m Choice, same stroke for all, holding the fastest pace time as possible.
100m easy choice

Warm Down (800m)

3x200m - 1- FR, 1 - Not FR, 1 - Choice @ 15 seconds rest
200m - Choice - 50m Swim, 50m kick, 50m swim, 50m pull

TOTAL 3400m

Wednesday AM Workout - Sharon's Group

Warm-up (1200m)

400m swim choice
8 x 25 kick with board on 50” / 1:00
6 x 50 pull Free 1:05 / 1:15
4 x 75 Free on 1:30 / 1:35

Set #1 (600m)

6 x 75 Br kick by 25’s - 1) Br kick streamline on side, 2) Br kick on front hands down touch heels to hands, 3) Br kick on front streamline underwater
8 x 25 Br full stroke DPS

Set #2 with FINS (600m)

24 x 25m Fly progression
4 x 25 Head lead dolphin
4 x 25 Hand lead dolphin
4 x 25 “Pulse to corners”
4 x 25 “Stone skipper”
4 x 25 “EZ Fly”

Set #3 (400m)

4 x 100 Free 15” rest

Total = 2800m

Wednesday AM workout

Warm up (1000m)

200m FR @ 15 seconds rest
4x50m - 25m skulling, 25m FR swim @ 0:55/1:00/1:05/1:10
200m FR kick @ 15 seconds rest
4x50m - 25m BR streamline kick, 25m BR swim @ 1:10, 1:15/1:20
200m FR pull @ 15 seconds rest

Set 1 (1200m)

8x100m Swim with paddles, Alt. 1-FR, 1-Not FR @ 1:45/1:50/2:00/2:10/2:20
8x50m kick with fins, Alt. 1-FR, 1-FLY @ 0:55/1:00/1:05

Set 2 BR Tech (900m)

4x50m - 25m 3 kicks/1 pull, 25m swim @ 1:05/1:10/1:15
4x50m - 25m 3 sec. hold, 25m swim @ 1:05/1:10/1:15
4x50m - 25m kick with hands on bum, 25m swim @ 1:10/1:15/1:20
3x100m BR swim @ 2:10/2:20/2:30

Warm down (600m)
500m - 2x[100m kick, 50m swim, 100m pull], 1-FR, 1-Not FR
100m double arm BK

TOTAL - 3700m

Tuesday PM workout

Warm up (1200m)

200m FR @ 3:15/3:30
200m I.M. @ 3:30/3:45
2x100m FR @ 1:45/1:50
2x100 I.M. @ 1:55/2:00
4x50m FR @ 50/55
4x50m @ 55/1:00

Set #1 Kicking (1300m)

400m kick w/fins - 100 FR, 100 FLY, 100 BK, 100 Choice 80-85% effort
200m BR kick - 80-85% effort
8x50m kick NO BOARD, I.M. Order @ 1:10/1:15
6x50m kick on back, 2x[ 1-fly, 1-bk, 1-br] @ 1:10/1:15

Set #2/Warm down (800m)

4x100m FR pull w/paddles @ 1:45/1:50
4x50m Not FR swim @ 1:00/1:10
200m choice easy

TOTAL = 3300m

Monday AM Workout

Warm up (1600m)

4x50m FR @ 0:55/1:00/1:05
2x100m Pull FR @ 1:55/2:05/2:10
4x50m BR @ 1:00/1:05/1:15
2x100m Pull FR @ 1:55/2:05/2:10
4x50m BK @ 0:55/1:00/1:05
2x100m Pull FR @ 1:45/1:50/1:55
4x50m FLY @ 0:55/1:00/1:05
2x100m Pull FR @ 1:45/1:50/1:55

Set 1 (1250m)

6x100m [3x | 1 - I.M. @1:50/2:00/2:10/2:15
| 1 - Zipper Drill FR @ 2:00/2:10/2:20/2:30
50m Choice
3x200m I.M. @ 3:30/3:50/4:10/4:30

Set 2 (800M) With fins

400 FR 4x | 25m Head Up Drill
| 25m Swim
| 25m 3 Point Drill
| 25m Swim
12x25 I.M. (3 of each stroke) @ 30/35/40
100 choice - no fins

TOTAL = 3650m

Monday AM Workout (Sharon's Group)

Warm up

Æ 400 Free

Æ 200 Back

Æ SPRINT: 8 x 25 on 30”/35”

=800m

Set #1 : FINS

20 x 25m on 45” – 1:00 (corrections and explanations)

4 Æ Head Lead Body Dolphin

4 Æ Hand Lead Body Dolphin

4Æ Head up Br pull / Dolphin (1:1)

4 Æ Br / Dolphin (1:1)

4 Æ 2 Fly / 2 Br (dolphin)

=500m

Set #2

Æ 4 x 75m: Br kick on back streamline / Br kick on front, hands down / Br kick on front streamline underwater

Æ 8 x 25m Br DPS

Æ 200 Fr

=700m

Set #3

3 x 100m Br (1 Br / 2 streamline kicks underwater)

15” rest between 100’s

=300m

Set #4

4 x 100m (by 25’s: 2 Br / 2 Fly ; Fly ; 2 Fly / 2 Br ;2 Br)

15” rest between 100’s

=400m

TOTAL=2700m

Friday AM and PM Workouts

Warm up (1000m)

4x200m Alternate 1 - freestyle, 1 - I.M. @ 3:40/4:00/4:20
4x50m Pull, Alternate 1 - freestyle, 1- not freestyle @ 1:00/1:05/1:10

Set 1 Backstroke Technique (1200m)

4x50m kick 25m butterfly on back, 25 back @ 1:10/1:15/1:20
4x50m 25 screwdriver drill, 25 swim @ 1:00/1:05/1:10
4x50m 25 double arm back drill, 25 swim @ 1:00/1:05/1:10
4x50m 25 vertical catch-up drill, 25 swim @ 1:00/1:05/1:10
4x100m swim @ 1:55/2:05/2:15

Set 2 (800m)

8x100m Kick Alternate 1 - freestyle, 1 - butterfly (4 @ 2:15/2:25/2:35) (4 with fins @ 1:55/2:05/2:15)

Warm down (200m)

4x50m choice alternate 1 pull, 1 swim @ 1:00/1:05/1:10

TOTAL 3200m

Friday AM Workout (Sharon's Group)

Warm up

Æ 200 swim choice

Æ 100 kick choice

Æ 100 pull choice

Æ 16 x 50

4 Fr on 1:10/1:20/1:30

4 Fr on 1:00/1:20

4 “specialty” on 1:15/1:20/1:30

4 IM order (Fly/Bk ; Bk/Br ; Br/Fr ; Fr/Fly) on 1:15/1:20/1:30

= 1200

Set #1

2 x 100 pull Fr 10” rest

100 pull choice, not Fr 10” rest

200 swim Fr

= 500

BREAST STROKE TECHNIQUE (PROGRESSION)

28 X 25m

Æ 1 – 4: Head lead body dolphin

Æ 5 – 8: Hand lead body dolphin

Æ 9 – 12: Head-up Br pull / Dolphin kick

Æ 13 – 16: Streamline Br kick underwater

Æ 17 – 20: Br pull: 1 Head up dolphin kick/1 head down breast stroke kick

Æ 21 – 24 : 2 Fly/2 Br

Æ 25 – 28: LONG stroke Br

= 700

TOTAL = 2400

Thursday PM Workout

Warm Up (1100m)

3x100m I.M Swim @ 1:55/2:05
8x25m Alternate 1 - Freestyle, 1 - Choice @ 0:35/0:40
3x200m - 1 - Backstroke, 1 - Freestyle, 1 - Choice @ 3:30/3:45

Set 1 - Breaststroke Technique (1200m)

8x25m Alternate 1 - Kick with hands on bum, 1 - Underwater Kick and Pull with no breath @ 0:45/0:50
4x50m Sculling on the outsweep with breaststroke kick @ 1:10/1:15
4x50m - 25m 3 second hold drill, 25m swim @ 1:00/1:05
4x50m - 25m 3 kicks to 1 pull drill, 25m swim @ 1:00/1:05
4x100m Breaststroke @ 2:00/2:10

Set 2 - Kicking (800m)

400m with fins - 100 Butterfly, 100 backstroke. 100 butterfly on your back, 100 freestyle
4x100m Alternate 1 - freestyle, 1 - not freestyle @ 2:15/2:30

Warm Down (400m)
8x50m - 4x[1- swim, 1 - pull] choice @ 1:00/1:05

TOTAL 3500m

Wednesday AM Workout

Warm Up (1400m)

8x50m kick I.M. Order 1:10/1:15/1:20
4x100m Pull - Alternate 1 - Freestyle, 1 - Choice 1:55/2:05/2:15
3x200m 1 - I.M., 1 - Freestyle, 1 - Choice 3:40/4:00/4:20

Set 1 - Challenge Set (600m)

5x100m Choice. all the same stroke on the fastest possible pace time getting no more than 5 seconds rest.
100 Easy choice

Set 2 (800m) All with flippers

4x100m Backstroke, kicking 10m underwater after every push off 1:55/2:05/2:15
12x25m I.M. Order 0:35/0:40

Warm Down (400m)

400m Choice - 2x[50m swim, 50m kick, 50m pull, 50m swim]

TOTAL 3200m

Wednesday AM Workout (Sharon's Group)

Warm up

Æ 2x 150 pull Fr 10” rest

Æ 2x 125 swim (50Br/75Fr) 10” rest

Æ 2x 150 kick choice with board 10” rest

Æ 4x75 (25 Fly/50 Bk) 10”rest

Set #1 : FINS

12x25 kick streamline on 30”/35”

4 Fr / 4 Bk / 4 Fly

Set #2

Æ 12 x 25 (3 Fr/ 1 choice) on 30”

Æ 2 x 200 pull Fr 15” rest

Æ 12 x 25 (3 Fr/1 choice) on 30”

Æ 4 x 100 pull Fr 15” rest

Set #3

3 x 100 Breast, swimming 1 stroke/3 streamline kicks underwater

15” rest between 100’s

TOTAL=3450m

Tuesday PM Workout

Warm up (1400m)

8x50m Kick I.M. Order @ 1:10/1:15
4x100 pull - Alternate 1- Freestyle, 1 - choice @ 1:55/2:05
6x100 Freestyle with paddles and fins @ 1:45

Test Set

Timed 30 minute endurance swim
Results
Swimmer Distance 1500m time

Sia 2100m 20:52
Lila 2075m 21:27
Rob G. 2075m 21:32
Luis 2050m 22:19
Tara 1850m 24:17
Kathlene 1850m 24:24
Linda 1825m 24:25
Catherine 1750m 25:36
Michelle 1700m 26:34
Natasha 1650m 27:28
Rob F. 1525m 29:27

Warm Down (400m)

100 swim easy choice
100 kick choice
100 pull choice
100 swim choice

TOTAL 1800m plus timed 30 minute distance

Monday AM workout

It is a partial repeat of Friday Night's workout sorry.

Warm Up (1600m)

300m Pull Choice
4x150m - going |25m Freestyle, 25 Breaststroke | @ 10 Seconds rest
| 25m Freestyle, 25 Backstroke |
| 25m Freestyle, 25 Butterfly |
300m Swim Choice
8x50m I.M Order - Alternate 1 - Kick, 1 - Swim @ 1:10/1:15/1:20

Set 1 Fly Thechnique (With flippers throughout) (1050m)

4x50m kick Fly on your side @ 1:10/1:15/1:20
4x50m one arm Fly, alternate 3 left arm stroke, 3 right arm strokes @ 1:00/1:10/1:15
4x100m Fly - 3 kicks, 1 pull @ 1:55/2:15/2:30]
50m easy choice
200m Fly swim 75%-80% effort

Set 2 (750m)

100 easy choice
3x200m Freestyle, 80% effort @ 3:15/3:30/3:45/4:00
50m easy choice

Warm down (400m)

400m choice - going 100m kick, 100m swim, 100m pull, 100m swim

Total distance 3800m

Monday AM Workout (Shron's Group)

Warm up

Æ 300 pull choice

Æ 4x 150 (150= Fr/Bk; Fr/Br; Fr/Fly)

Æ 300 swim choice

Set #1 : FINS and PADDLES

8x75 Alternating: 1) Head up Fr 2) Fr 1,2,3 switch drill

15” rest between 75’s

Set #2

4x100 IM (by 12.5 m)

on 2:30/2:45

Set #3: FINS

2x400 IM (i.e.: 100m of each stroke)

1:00 rest between 400’s

TOTAL=3000m