Saturday's workout

200 SKPS
6x75 kick
4x125pull
4x50 working turns
3x { 3x100 best av., 100 easy
200 easy

Quote of the week

"I really want to make every practice except weds until state!!!!!!!!!" Laina

Thursday's workout

150 SKPS
8x50 kick
5x100 pull
4x { 2x75 fly/ba/br, ba/br/free
{ 100 broken ( 1-4x25, 2- 2x50, 3- 100, 4- 4x25 )
200 easy

Masters Apparel

Wednesday's workout

2x300 75free/25IM
6x75 50drill/25swim, easy/build/fast
2x { 250 pull, 200 easy/fast, 150 kick easy/fast, 100 IM, 50 sprint
200 easy

Tuesday's workout

4x150 50swim/25kick/50swim/25stroke
4x200 150drill/50swim
12x100 1-4 - 1'50, 5-8 - 1'40, 9-12 1'30
200easy
4x25 Odd: underwater, Even: sprint
4x25 Odd: 1 breath, Even: sprint
4x25 Odd: easy, Even: sprint

Indoor Triathlon at WAC

Monday's workout
400 kick/swim/drill/swim reverse 400 IMO
200 kick
4x100 pull
4x25 vs kick
100 easy
4x{ 50 kick fast, 50 easy
300 pull
4x50 drill/swim

Next dryland workout sessions
Tues, Mar 9th- 6:30 AM- Allie, Piper, Shanna, Lynn, Laina (full)
Thu, Mar 18th- 5:30 PM- Ann Gold, Stephan
Tue, Mar 23rd- 6:30 AM - Laina

To sign up for a free session, send an e-mail to Angela: angela@lpaconline.com