Thursday July 15

Warm up

600 swim, 200 kick

20x50 - :50

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

5x100 - 2:30 maximum effort, for time

EZ 100

16x25 - :30 choice of stroke, even fast

EZ 200
=3900 SCY

Wednesday July 14

Zena Holloway

Warm up
1000

18x50 - reduce interval by :05 in sets of 3 (1:10 > :45)

5x200 - 3:00 decending 1-5

8x150 - 2:10 (100 free, 50 stroke in IM order)

20x25 - :40 (moderate, underwater, moderate, fast)

8x50 - 1:00 kick

Swim down
=5000+ SCY

Tuesday July 13

http://www.marriedtothesea.com/


Warm up
400 swim, 400 pull, 200 kick

6x150 - 2:30 (#1 50 kick, 100 swim, #2 50 swim, 50 kick, 50 swim, #3 100 swim, 50 kick - repeat)

12x50 - 1:00 IM order

IM ladder to 100 - :30 per 25
25 fly
50 fly/back
75 fly/back/breast
100 IM
100 IM
75 fly/back/breast
50 fly/back
25 fly

Time limit kicks - all out effort for the specified time
1x1:00, 2x:45, 3x:30, 4x:20

EZ 200
=3500+ SCY

Monday July 12

Attitude is everything!

Warm up

1000

12x75 - 1:20 (Odd kick, drill, swim freestyle - even fly, back, breast)

4x300 - 4:15

10x100 - 5 on 1:30, 5 on 1:20

12x50 - 1:10 no free

EZ 300

=5000 SCY

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