Monday's workout

200 Swim, kick, pull
8x75 50 kick/25 drill, 50 drill/25swim
3x( 200 pull neg. split, 2 x 100 build by round)
200 easy kick
100 easy swim

Friday's workout

200 swim

200 kick

200 swim/stroke

4x150 pull 3/5/7, 5/7/9

 

2 times: (second round 4x25 kick)

4x75 free

4x25 vs free

4x75 free/stroke/free

4x25 vs stroke

 

200 easy

Thursday Swim Workout

400 swim

300 pull

4 x (75 kick, 50 swim, 25 swim) IM order

6 x 50 1:15 free

100 ez

4x 50 1:20 choice

100 ez

2 x 50 1:30 stroke

Tuesday's workout

15 min: 100 free, 100 free/str, 100 I'M
2 x ( 2x100 kick, 1x200 pull
100 easy
3x ( 100 fast, 2x50 sprint
200 easy

Great Deal

This is on the USMS website. Don't miss out the chance to register for 2 years for the price of 1.

"Registration is Open!

USMS memberships follow the calendar year, and expire on December 31. However, if you renew or register between November 1 and December 31, your membership will be valid for the following year as well.


We are excited to share that this year, for the first time ever, our sponsors are offering exclusive incentives to members who renew or register before December 31, 2010. Members who renew before December 31, 2010 will receive an e-mail with personalized discount codes, totaling more than $30 in savings, from these sponsors:

Barracuda: 10% off your total purchase, blueseventy: $15 off purchase of $30 or more, FINIS: $10 off total purchase, Fitness Nutrition: 20% off total purchase, Hammer Nutrition: $5 off total purchase, SwimOutlet: 10% discount on Sporti and ClubSwim products, TriSwim: 30% off total purchase, TYR: 20% off total purchase"

Monday's workout

400 free/least fav. stroke
4x75 kick/drill/swim
8x50 pull (minimum number of strokes)
8x150 HR=25 (10 sec. interval)
400 kick

Saturday's workout

3x200 75free/25RIMO
1x400 pull 3/5/7/9
200 kick
4x50 from the dive (fast underwater)
2 X ( 75 scull, 50 drill, 50 working turn
3 x (4 x 75 fast 1'50
200 easy