FRIDAY'S RESULTS
Angela - 13'01 (seed time 14'00).
Genevieve - 12'29 (12'45).
Antonio - 9'58 (10'20)
Lynn - 14'26 (14:45)

Thursday's workout

400 75free/25 choice
10x75 O:50kick/25 swim, E: 50 kick/25 swim
4x25 easy, build, easy, fast
100easy
6x50 Desc. 1-3 to a 200 pace
100 easy,  200 pull
2x { 4x25 vs, 50 easy
300 easy

Wednesday's workout

200 swim
200 50kick/50swim
200 50drill/50swim
8x25 underwater kick, free
2x100
4x50
8x25 kick easy, fast
100 easy
8x50 easy,pace
12x25 easy, build, fast
200 easy

Heat Sheets!

400 IM and 500 free are not included!

 Saturday

Sunday

Tuesday's workout

300swim
2x150 kick/drill/swim
300 pull
8x50 free/stroke
8x25 kick vs.
100 easy
4x 75 easy, 75broken (50+25)
200 easy

Monday's workout

600 warm up choice
12 x 50 drill 1-4 free, 5-8 stroke, 9-12 choice
8 x 25 variable sprints (Fast/Easy, Easy/Fast, Build, Sprint)
50 Easy
100 Broken for time (10 seconds @ 50, 5 seconds @ 75)
100 Easy
1 x 50 sprint
6 x 50 breath 5,4,3,4,3,2

Summer Plan