Friday July 9

It's another Friday, and while many of you worked your asses off this week, here is a little extra something for the weekend.

Thursday July 8

Your new neighbor to the South



Warm up
1000

25x100 in sets of 5 - 1:40, 1:35, 1:30, 1:25, 1:20

12x50 - 1:00 swim 2, kick 2

20x25 - :30 kick, drill, drill, swim - choice of stroke

EZ 200
=4800 SCY

Wednesday July 7

Zena Holloway

Warm up

1000

8x125 - 2:00 ( 75 free, 50 stroke)

8x25 - :30 fly

4x50 - 1:00 back

2x100 - 2:00 breast

1x200 - FAST free

REST 1:00

8x25 - :30 free

4x50 - 1:00 breast

2x100 - 2:00 back

1x200 - fly (or IM)

6x75 - 1:45 kick

20x25 - :40 breathing (3,2,1,0)

EZ 200

=4750 SCY

Tuesday July 6

Warm up

EZ 1000

6x200 - drop interval :10 every 2 (2:50 - 2:40 - 2:30)

3x400 - 5:30 (#2 can be IM with extra time)

16x50 - 1:00 (kick, drill, drill, swim - choice of stroke)

12x50 - :50 kick

EZ 200

=5000 SCY

Monday July 5

Warm up

600 swim, 400 reverse IM drill

20x50 - :50 choice of stroke

12x75 - 1:15 (50 drill, 25 fast)

8x100 - Drop the interval by :10 every 2 (i.e. 2x1:40, 2x1:30, 2x1:20, 2x1:10)

20x25 - :30 kick

10x50 - 1:10 no breath on the way over, backstroke kick on the way back

300 EZ

=5000 SCY