Thursday April 28

Masters Social Night

Warm up

600 swim, 400 drill or pull, 200 kick

16x50 - 1:10 (one of each stroke)x4

8x100 - 1:45 (#4 and #8 IM)

4x200 - 3:10

16x25 - :40 fast kick or breathing pattern

Swim down

=4000+ SCY

Wednesday April 27

THINK BIG!

Warm up

1000

10x50 - 1:00 odd swim, even kick

5x100 - :20 rest between, decending (first one drill - last one sprint)

Ladder:

100, 200, 300, 200, 100 - :15 rest between

16x25 - :30 fast kick

1x500 pull

=3800 SCY

Tuesday April 26

Warm up

1000

20x50 - 10 on 1:00, 10 on :50

12x75 - 1:15 odd moderate, even fast

20x25 - :30 kick

Swim down

=3400+ SCY