Monday, 14 November 2011

A:
900 warm up (3x: 200 swim/50 kick/50 drill)
6x100 swim @ 1:40 (descend 1-3, 4-6)
4x150 pull @ 2:15
3x200 swim @ 3:20 (negative split @ the 100 wall)
2x300 pull @ 5:00 (3/5 breathing pattern by 50)
1x300 IM (Kick/Drill/Swim)
200 cool down
*3800 Total*


B:
600 warm up (2x: 200 swim/50 kick/50 drill)
6x100 swim w/:20 seconds rest (descend 1-3, 4-6)
4x150 pull w/:30 seconds rest (distance per stroke)
3x200 swim w/:30 rest (3/5 breathing pattern by 50)
100 cool down
*2500 Total*

DON'T FORGET!! Sunday, November 20th is the Swim-A-Thon. Set your goals and get pledges from businesses, family, neighbors, etc. prior to swimming. You may choose to get pledges and money prior to swimming while others may want to get pledges per length and collect the money following the Swim-a-Thon. We will be on deck counting your laps and to cheer you on.