Monday 5:30am and Tuesday 8:30am

We did this set for both practices!

15 minute warm up

12x100 free
4 @ 1:45
3 @ 1:40
2 @ 1:35
1 @ 1:30
2 @ 2:00

The goal of these 100s was to make the interval, and do the last 2 as fast as possible. A few swimmers started at the 1:50 and a few started at the 1:40, taking off 5 seconds per round. Make sure the last one before the ones on 2:00 is touch and go!

6x50 sprint kick @ 1:00

8x75 - 50 pace/25 easy @1:10

300 pull build

6x50 sprint with gear (fins and paddles) @1:00

200 easy

We played with the stretch cords and parachutes at the 5:30am practice on Monday - wow those are tough! Great job swimmers!