Due to Coach Greg traveling with his age-group swimmers to Jr. Nationals, the following workouts are canceled this week.
Monday, March 11th 6:00-7:30 a.m.
Tuesday, March 12th 11:30 a.m. - 1:00 p.m.
Tuesday, March 12th 7:00-8:30 p.m.
Thursday, March 14th 7:00-8:30 p.m.
Friday, March 15th 6:00-7:30 a.m.
For those of you who have access to other pools, Greg has provided the following workouts for the week. You can modify them as needed. The times within the parentheses are the suggested rest intervals between each swim in the set.
Monday, March 11
500 choice
3x300 pull, desc 100s (10-15s)
400 kick with fins steady
8x50 kick fast as possible (15-20s)
200 drill/swim
6x100 IM or choice @fastest possible interval
200 easy
Twice through:
4x100 desc 1-4 (20s)
4x50 fast!! (20-30s)
(Choice of stroke or IM)
Tuesday, March 12
600 choice
8x25 scull (5s)
8x50 build (10s)
6x400 desc 1-3 then hold 4-6 no more than 20s rest!
(Can be done as pull or choice of stroke)
200 easy
Three times through:
4x25 explode 7 strokes (10s)
200 easy
Wednesday, March 13
2x300 choice
4x150 desc 1-4 (15s)
(Fly/bk/brs or choice)
800 pull dps
4x100 kick fast (15s)
400 drill/swim
6x100 pull (10s)
200 kick fast!!!
200 easy
8x50 scull/swim (10s)

Thursday, March 14
400 choice
400 pull neg split
5x200 as 150sw/50k (15s)
Fast as possible on kick
12x50 as o-dps, e-explode 25m (10-15s)
400 pull breathe 3/5/3/7
800 as 100 steady/100 fast pace
(Check and record times. Goal is ideal 1500 pace)
200 easy
8x25 kick fast (10s)
200 easy
4x25 kick faster (15s)

Friday, March 15
800 choice
4x100 as 50dps/50build (15s)
24x25 fast!! (10-15s)
200 easy
8x50 kick easy/fast (15s)
4x200 pull neg split (10-15s)
100 easy
8x100 IM or choice rolling 25 very fast!! (15-20s)
4x75 kick/drill/swim (10s)
Happy swimming!