3000 meters

Steiner Masters 12-1 pm (17 people in my lane)

500 w.up
10x 50 (odds: 25 kick, 25 drill)  (evens: 25 drill, 25 swim)

3x 
    2x150 Free
    3x100 IM

200 warm-down

3000 meters

Steiner Monday evening Masters (45 people in attendance!!!!)

400 w/up

4x100 (25 kick, 25 drill, 25 worst stroke, 25 swim)

2x300 Free D1-2
2x50 Back

2x250 Free D1-2
2x50 Back

2x200 IM D1-2
2x50 Back

2x100 Free D1-2
2x50 Back

100 easy

2200 meters

Wasn't this morning fun! Due to a mess up with the schedule, we did not get into the pool until rather later than anyone would have liked

400 warmup
8x100 (1. ez free 2. fast non-free 3. ez free 4. fast free, repeat)
300 pull
2x150 (middle 50 choice)
3x100 D 1-3
6x50 (sprint to the middle)

3400 meters

LONG COURSE FINALLY!!! Thanks to everyone that came.

400 w/up
6x50 long streamlines odds: Free evens: choice
5x100 odds: kick choice  evens: swim IM
4x250 Free  (25 breathe every 6, 50 breathe every 5, 75 breathe every 4, 100 breathe every 3)
50 easy
6x150 (50 medium, 50 build, 50 medium) odds: Free, evens: choice
200 warm-down