2200 yds

The pool was super over-chlorinated. Sorry that I made you keep swimming in it.

400 w/up
6x50 (25 drill, 25 swim)
10 minute swim Free. get your distance
100 build
10 minute swim Free. get your distance
100 build
Flipturn work

?? better than nothing

The indoor pool has a leak and so we swam in the 18 yard lap swim pool. We even broke a lily pad. Oops.

100 w/up
6x50 obstacle course of lily pads (this is where one broke off)
200 (dive swim, 10 crunches, dive swim, 10 push-ups)
10x25 kick 1. snowplow 2. tombstone 3. normal
200 (25 underwater, 10 vertical leaps, 25 swim, 10 pop-ups)
widths. breathing and swimming
Flipturn practice

Wednesday Evening 8/3

500 Warm up Kick every 4th
300 Free
3X100 Free
200 Free
4X50 Free
100 Kick
2X50 Kick
300 100 free/100 kick/100 choice
100 Easy

3000 yds

10 minute warmup
2x200 Free (50 Free, 100 build to sprint, 50 Free)
8x75 (kick, drill, swim by 25's) odds: Free, evens: stroke
2x200 Free (50 Free, 100 build to sprint non-free, 50 Free)
6x100 (1. build to sprint 2. ascend, repeat)
2x200 Free (50 free, 100 build to sprint choice, 50 Free)
Sprints from a dive

Crazy workout day. 2000+

10 minute warmup
6x25 all out sprint. Change lanes as directed
2x25 Partner swim. One person is the legs, one is the arms.
5x200 Free (Descend 1-3, 4 ez, 5 sprint)
4x75 (25 easy, 25 sprint, 25 easy)
3xswim the lazy river

Monday Evening

10 minute choice warm up
6X50 25 kick/25 swim
4X200 pull descend
4X50 25 sprint/25 easy
50 easy
2X200 swim
2X50 25 sprint/25 easy
50 easy
6X50 pull sprint
100 easy

2500 yds

500 w/up
12x25 odds: underwater swim, evens: build
400 pull
6x50 (25 kick drill, 25 swim)
300 pull
4x100 IM (1. sprint fly, 2. sprint back, 3. sprint Breast 4. sprint Free)
200 pull
4x25 easy