Thursday Swim Workouts

Coach Read is feeling better and spent 1.5 hours in the pool today, and needing to rest up now.  Coming back from the dreaded flu is tough work!  Also have lesson plans to do for my Lifesaving Instructor Course this weekend.  Bare with me – I should be back in full coaching swing next week.

Experienced:
400 warm up (100 swim/100 kick/100 drill/100 pull)
8×50 kick @ 1:15 (odd #s FAST, even #s choice)
3×200 pull @ 4:00 (50 shark drill/150 pull)
8×100 swim @ 1:50 (all strong)
3×200 pull @ 4:00 (50 backstroke/150 free)
8×50 @ 1:10 (25 non-free/25 free)
100 choice cool down
*3100 total*

Newbies:
400 warm up (100 swim/100 kick/100 drill/100 pull)
4×50 kick w/:15 rest (25 FAST, 25 choice)
3×200 pull w/:30 rest (50 shark drill/150 pull)
4×100 swim w/:20 rest (all strong)
8×50 w/:10 rest (25 non-free/25 free)
100 choice cool down
*2100 total*

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