Hi all,

Hope you are surviving the heat alright. Good job to all that swam
last night! here are the workouts for this week:

Wednesday, 7/10/08

Warm up 4 x 100's (75 pace, 25 kick)
4 x 50's drill (25 3/6/3 drill, 25 overkick)
8 x 25's build 1-4, 5-8 on :30

Main set 200 @ 80-85% effort
3 x 50's DPS
*Repeat 4 x's through.

Cool down 200 yards
Total yards 3000



Non-Wednesady workout:

Warm up 8 x 100's (swim, pull, kick, drill by 100. repeat 2x's)

Main set 400 free (descend by 100. so, each 100 you get faster)

300 free (descend by 100) R:20 secs
100 fast

200 free (descend by 100) R: 20 secs
2 x 100's fast

100 free (easy) R: 20 secs
3 x 100's fast

*20 secs rest between each 100.
*30 secs rest between each round.

Total yards 2400

Have a great week and see you all on Wednesday!
Alanna