Sayonara lovely Lineberry

 This will be my final week enjoy the waters in Lineberry.  I hope you enjoy this week's practice line up.  Starting next Monday 4/13, I'll be swimming outdoors with T2 Aquatics for about a month or so. I'll post their workouts as well.  I will miss Lineberry in the Summer, but I won't miss Hamilton in the winter!

Monday 4/6 AM

Warm w/ fins

400 swim, 400 k, 400 drill

Kick Set: (4 x 50) x 4

4 x 50  @ 1:10

4 x 50 @ 1:05

4 x 50 @ 1'

4 x 50 @ :55 

Swim Set: (2 x 200) x 3 *

2 x 200 @ 3' or 3:15

2 x 200 @ 2:50 or 3'

2 x 200 @ 2:40 or 2:45

cool 200

(3,4K)

* wasn't feeling it - so pushed back the intervals. getting in shape is a humbling experience!!

Monday PM (lunch)

Warm - 500 choice

4 x 50 @ 1'

5 x 50 @ :55

5 x 50 @ :50

5 x 50 @ :45

250 Pull

4 x 25 @ :40
4 x 25 @ :35

4 x 25 @ :30

250 Pull

Kick 

10 x 25 @ :40 (alternate Ez/Hard)

cool 200

Wednesday 4/8

Warm - 600 choice

12 x 50 @ 1:10 (odds fins K/S , evens K/D by 25)

15 x 100 @ 1:30 (hold best)

6 x 50 @ 1' descend 1<3 div="">

cool 200

Thursday 4/9 

Warm - 500

4 x 100 (25K/50D/25swim)

300 Pull

8 x 25 fly @ 1'

8 x 50 back @ 1:10

8 x 75 (25 breast/50 free) @ 1:20

8 x 100 IM or free or alternate @ 1:50

100 E

4 x 200 odds IM / evens free @ 3:30

cool 100

Friday 4/10 

Warm -  300 swim/ 200 pull / 100 kick

1 x 300 @ 5'

2 x 250 @ 4'

3 x 200 @ 3:00

4 x 150 @ 2:15

8 x 50 @ 1' (fast/float by 25)

100 cool

Happy Laps!!