Saturday's workout

400 75free/25IM
200 25free/25IM
12x25 kick
4x150pull
4x50 1,3 -long start+long turns, 2,4-build
4x{ 200 broken (100+50+2x25), 50 easy, 100 broken (50+2x25), 25 easy, 50broken (2x25)
300 easy

Master's apparel

Check it out!

 

Dear Friends... Registration is Open

Winter is fading, spring is arriving and we are getting ready for summertime. Registration is now open for Swim Across America 2010 events. The planning is in full swing and we are eagerly anticipating another successful season of fun and fundraising.

In 2009, SAA raised almost $3,000,000 for cancer research, prevention and treatment - and it is all thanks to you. Our swimmers, volunteers and sponsors make all this possible. Join us again this year and help bring the world even closer to a cure for cancer. We can't wait to 'Make Waves to Fight Cancer' in 2010.

 

www.swimacrossamerica.org

 

Thursday's Workout

200swim, 200kick, 200pull
6x75 50drill/25swim
4x { 100 IM, 4 x 25 sprint IMO by round
100 easy
200 pull
2x { 100broken (2x50 10 sec. rest), 100 easy
200 w/d

Wednesday's workout

500 increasing effort by 100
8x50 fast/easy
200 long turns/build
4x{ 4x25 sprint, 200 breathe every 5

Wednesday's Workout

4x200 1-swim,2-free/IM, 3- pull, 4-kick
2x150 25kick/100drill/25build
Two times:
100 fast, 50easy
broken 100 (75+25), 50 easy
broken 100 (2x50), 50 easy
broken 100 (4x25), 50 easy

Monday's Workout

400swim
8x50 kick
8x100 swim
200 pull
8x50 IM
4x25
200 easy