Saturday, April 16 (2500 yds) Coached by Heidi

Warm-up   500 yds- kick every 4th lap
16X50's     1st 8 - 25 free 25 drill  rest 10 sec.
                  2nd 8 - 25 free 25 stroke rest 10 sec.
2X300's     1st one pull  2nd one swim
8X75's       50 swim 25 sprint
Warm-down 100 yds