Birthday Fit!

Saturday 3/21/15  Practice 

Easy day 

Warm:

500 swim

500 pull

500 kick w/fins alt. 50 on back/50 on side

500 snorkel/fins/paddles

Set: twice through

50 fly @ 1'

100 free @ 1:30

100 back @ 1:45

50 breast @ 1:15

100 free @ 1:30

cool 200

Sunday 3/22/15 - The Ram!

Let's get busy

Warm:

1000 alt. 200 free/200 back

2 x 500 snorkel/fins/paddles (15 sr)

10 x 50 alt. drill/kick @ 1'

Main:

4 x  600

#1 200 hard/400 mod-hard @ 30 sr

#2 600 @ 1K TT pace

#3 200 hard/300 mod-hard/100 EZ @ 10 sr

#4 600 @ 1K TT pace

200 cool

5,100 yards -  B-day Fit!

Happy Laps!