Thursday's Workout - Masters I

Tuesday's workout - Masters II

4x150 100free/50 Reverse IM order @ 3:00

4x125 25scull/50drill/50build @ 2:30

4x75 O: free/stroke/free, E: free @ 1:15 or 1:25

1x100 easy

 

8x100 free (Goal @ Interval)

James - 1:27 @ 1:50

Derek - 1:30 @ 1:50

Isabel - 1:10 @ 1:40

Nichole - 1:16 @ 1:40

Ryan - 1:16 @ 1:40

Ben - 1:12 @ 1:40

Genev. - 1:16 @ 1:40

Meg - 1: 27 @ 1:45

Linda - 1:27 @ 1:45

Pam - 1:32 @ 1:50

Rodrigo - 1:32 @ 1:50

 

8x50 free (same pace @:50, :55, or 1:00)

 

200 cool down

Tuesday's workout - Masters I

10 min warm up (100swim, 50drill, 50 no free)

 

8x25 kick easy/fast @ :45

 

8x50 pull @ 1:10

 

8x75 @

1-4 med. pace

5- easy

6- fast

7- easy

8- fast

 

100 easy

Monday's workout