Friday- September 25, 2015

400 Swim
300 Pull
200 Kick
100 Drill

10 x 100 Pull
-5 w/ fins, paddles, snorkel @1:45
-5 w/ fins, paddles @1:45

50 EZ

12 x 50
-3 Indiana IM @ 1:15
-3 scull w/ buoy @:30 rest
-3 Indiana IM @ 1:15
-3 scull w/ buoy @:30 rest

50 EZ

8 x 25 w/ fins @ :45
-Odd swim fast
-Even UW streamline kick

100 EZ

___________________

3000 SCY
About an hour

Wednesday- September 23, 2015

8 x 100 Swim @ 2:00
4 x 100 Kick @ :30 rest
6 x 100 Pull (Paddles & Snorkel) @ 2:00
2 x 100 Drill @ :30 rest

8 x 50 w/ Fins @ 1:05
4- 25 IM order/25 free
4- 25 UW/ 25 easy

100 easy
____________________________

2500 SCY
About an hour

Monday- September 21, 2015

4 x 200 Swim @ 1:00 rest
2 x 200 Kick @ 1:00 rest
3 x 200 Pull @ 1:00 rest
1 x 200 Drill

8 x 50 w/ fins @ :30 rest
-25 IM Order/25 kick

100 Warmdown

____________________

2500 SCY
About an hour