Friday June 25

Enjoy your Friday!
Here is proof that the 1980s has left us with a virtual goldmine of unintended comedy treasures...

Thursday June 24 - Social Nite

Master's Social Night - This month: Elephant Bar

Recommendations - Fiery Kung Pow Chicken and Sweet Potato Fries w/honey.

Warm up

600

15x100 - 5 0n 1:45, 5 on 1:40, 5 on 1:30

1x200 - 3:30 moderate effort

2x100 - 2:00 maximum effort

1x200 - 3:30 mod

4x50 - 1:00 max

1x200 - 3:30 mod

8x25 - :30 max

1x400 (200 kick, 200 EZ)

=3700 SCY

Wednesday June 23

Warm up

1000

16x50 - 1:10 drill, IM order

12x100 - 6 on 1:30, 4 on 1:20, 2 on 1:10

1x600 moderate swim, every 3rd length backstroke

Kick ladder twice through

100, 75, 50, 25 - :30 per 25

EZ 200

=4300 SCY

Tuesday June 22

Warm up

600

5x200 - 2:50

1x300 - 5:00 moderate swim or pull

2x100 - 2:00 MAX effort, choice of stroke

(repeat set)

EZ 100

12x50 - swim 3 on :50, kick 3 on 1:10 (Twice through)

20x25 - :40 (10 breaths for the set)

EZ 200 swim down

=4000 SCY

Monday June 21

As if fins were not enough...

Warm up
400 swim, 400 pull, 200 kick

15x100 - 6 0n 1:40, 5 0n 1:30, 4 on 1:20

3x500 - #1 on 8:00 moderate or pull, #2 for time, #3 EZ recovery (You can substitute 400 IM on #2)

10x50 - 3 on 1:10, 3 on 1:00, 3 on :50, #10 EZ (This set is kick until you can't make the interval then switch to drill. If you want to wear fins on this set drop your intervals down by :10 on each group)

Warm down
I would say cool down but that won't happen in this water...

=4400 or 4500+ SCY