Wednesday´s workout

400 swim, 300 pull, 200 kick, 100 IM
8x100 Odd: easy, Even: 75 build + 25 fast
2 x ( 2x200 pull, 1x400 1st and last 100 fast)

Tuesday's workout

200 Swim
200 drill
2x100 IM
2x100kick fast, 200 easy pull
4x50 kick fast, 200 easy pull
8x25 kick fast
100 easy
2 x (9x50) 1st round - Odd: Fast, Even:easy / 2 round - 2 fast, 1 easy
200 warm down

Libertyville Meet

Our first meet of the season! I have never been at the pool but I read
good things about it. You need a valid USMS card to register. If you
lost yours or don't have one, send me an e-mail and I will help you.
Also, let me know if you need a ride and I'll find you one for a very
good price :)

Two ways to sign up:
1- Send by mail
- Consolidation form (attached)
- Copy of your USMS card
- Check payable to Libertyville Masters.
Address: Lauren Liberty, 312 Dawes, Libertyville IL 60048

2- Send by e-mail – You will need to check in before 8am
- Consolidation form
- Copy of USMS card (if you don't have an electronic copy, you can
bring a hard copy on the day)
Address: coachlaurel@sbcglobal.net
Bring your check payable to Libertyville Masters or money on the day before 8am.

Swimmer Subcharge: $5.00
Fee per event: $5.00

All info bellow.

Monday's workout

2x (200 swim, 100 drill)
8x50 Kick (1-4 free, 5-8 stroke)
2x250 pull 3/5/3/5/7
2x150 (50 easy free/25 fast stroke)
2x150 (25easy/25fast/50easy/50fast)
4x150 Desc. 1-4
Warm down

Friday's workout

400 75fr/25 RIMO
50 side kick
100 side kick/ zipper
150 side kick/ zipper/ single arm
200 side kick/ zipper/ single arm/ free
8x75 Odd: easy/build/fast, Even: Desc. 1-4
100 easy
4x50 working turns
5x100 pull (25free/25 3 breath only)
4x50 300 pace 20 sec. rest
100 easy
4x25 fast
200 easy

Thursday Workout

400 free,200 pull
4 x 75 free- kick, catchup, swim
4 x 50 fly- variable speed
8 x 25 free- dps
4 x 50 back-  variable speed
8 x 25 free- build each set of 4
4 x 50 breast- variable speed
8 x 25 free- 2 or fewer breaths
4 x 50 free-variable speed
8 x 25 free- build each set of 4
100 ez

Wednesday's workout

300swim, 200 pull
5x100 kick
400 75fr/25 fast IMO
3x100 @85%
2x200 pull
6x50 @ 85%
200 easy
200+100 @85%
100 easy
12x25 2 fast,1 easy
Warm down