Saturday's workout

400 - last 100 kick
5x100 pull
4 x { 50 kick, 2 x 25 underwater kick
8 x 25 vs.
200 - 50 DPS/ 50 free
3 x { 4 x 75 best average, 100 easy
200easy swim, 200 easy kick

Masters Weight Training

Starting next week!

 The intro session dates are as follows:

Thursday Mar 4- 5:30-6:30 pm

Tuesday, Mar 9- 6:30-7:30 am

Thursday Mar 18- 5:30-6:30 pm

Tuesday, Mar 23- 6:30-7:30 am 

Sign up now: angela@lpaconline.com

Thursday's workout

300 swim, 200 kick, 200 pull
6x50 kick (last two no underwater)
300 DPS/Long Turns by 50
16x75  4 alternating easy/fast/easy, fast/easy/fast
           4 alternating free/stroke/free, stroke/free/stroke
200easy

Wednesday's workout

400 75swim/25kick
2 x 150 kick/drill/swim
2 x { 4x25 vs, 50 easy
7x200  1,3,5,7 - Neg. Split  2,4,6 - pull build by 50
100 easy
6x50 w/d

Ian Thorpe

One of the most efficient freestyle pulls of all times.

Tuesday's workout

6x150 swim, pull, IM, 50drill/25sim, 50swim/25fast, kick
12x25 2sprint/1 easy
100 easy
8x50 2sprint/1easy
100 easy
4x100 2fast/1easy/1fast
200 easy

Monday's workout

200sw, 200k, 200sw
8 X 50 25 stroke/25 free IMO 1:00

Repeat three times:
4 X 50 free: 1-dps, 2-build, 3-dps, 4-sprint 1:15
2 X 150 free: 3:00, one may be pull

200 free: odd walls breast stroke pull out, even walls backstroke underwater (5-6
kicks). Free in between.