Feelin' Groovy!

Swimming this week: 

Tuesday PM, Wednesday AM, Friday AM.  (Thursday Yoga and weights)  

Saturday/Sunday practice TBD.

Tuesday 3/10/15

Warm:
600 (free/back by 50)
6 x 100 descend 1 > 3 @ 1:30
Set:
500 swim (pace 80 %)
5 x 100 pull @ 1:30
400 swim
4 x 100 pull @ 1:25
300 swim
3 x 100 pull @ 1:20
200 swim
2 x 100 pull @ 1:20
100 swim
100 pull @ 1:15
200 cool 4,400

Wednesday 3/11/15

Warm: 400 (free/back by 50)
4 x 100 descend 1> 4 @ 1:40
Main: 5xs
150 (swim/drill by 50)
3 x 50 fast @ 1'
150 Kick (E/F by 50)
2nd. Main:
Paddles/snorkel/fins
 400
100 cool 3,550

Friday 3/13/15 - Happy Colgate Day!  

Warm: 600 (free/back by 50)
8 x 50 descend 1>4 @ 1:00
Main:  (ladder)
1:30 base
300 @ 4:30
200 @ 3:00
100 @ 1:30
100 @ 1:30
200 @ 3
300 @ 4:30
Main: 3xs
12 x 25
3 from blocks
1 EZ back stroke
100-200 cool

Four more weeks until Florida!