2850 yds

10 minute warmup
6x50 (25 kick, 25 swim)
6x100 odds: Free easy evens: IM or non-free fast, all 100's on 1:45
4x200 odds: Free hard, evens: IM/non-free easy, all 200's on 4:00
2x300 pull Free (100 ez, 100 fast, 100 ez)
50 w/down

Sat. 2300 meters

10 minute warm-up
 6x50 choice (odds: 25 kick, 25 swim) (Evens: 25 drill, 25 swim)
3x300 on 5:00 get faster with each 300
5x100 pace. Hold the same interval the entire time.
10x25 sprint. 10 seconds rest between

We had a large group this morning. 20 swimmers came! It was wonderful. Please bring friends and family.

Blackridge

Blackridge Reservoir to open July 15. Yeah!!!! Finally.

The tentative plan is to get a group going on Tuesday evenings.

2850 yds

4x150 w/up (50 Free, 50 choice, 50 Free)
10 minute kick set. Red light, green light on my whim
200 stretched out swim
10x  50 build to sprint on 1:00
        25 sprint on trailing
50 easy
4x200 Free pull on 3:00
3x50 easy swim. Forced warm-down

Wednesday Evening 7/6/2011

A Workout

500 Warm up
300 Social Kick
6X75 Drill/Swim/Kick 1:20
4X200 Pull 3:15
400 Swim Descend
2X50 Non-Free :30
100 Easy

2650

B Workout

300 Warm up
250 Social Kick
4X75 Drill/Swim/Kick :30 rest
5X100 Pull :20 rest
200 Swim
6X50 Non-Free
100 Easy

1750

2500 yds

4x150 (1 and 3 Free, 2 and 4 choice)
12x25 (3x4x25 D1-4)
1x1000 for time :)
100 recovery
8x50 (sprint in the deep end, easy in the shallow)
100 w/down

1500 meters

This was our first practice outside and it was wonderful.

300 w/up
6x50 (25 kick, 25 swim)
6x50 long streamlines and emphasize the reach
4x100 pace Free
200 hold that same pace

We had a group go on a bike ride and a few of us went on a run. Come and join our Saturday morning practices at South County.