Saturday Sept 22

10 min warm up

4x400 @ 6:15
odds breathing every 5 strokes
evens middle 200 fast

8x50
odds kick/drill
evens drill/swim

3x150 build @ 2:15
3x100 pace @ 1:30
3x50 sprint @ 1:00
3/4x

200 easy

Thursday and Friday Sept 20-21

10 minute warm up

6x50 kick
2x50 sprint
6x50 pull
2x50 sprint
100 easy

300 @ 4:15
100 @ 1:35
200 @ 3:00
300 @ 4:15
x3

9x50 descend 1-3 @ :50

100 easy

Tuesday and Wednesday Sept 18-19

10 minute warm up

16x75
4 with a band
4 with a band and buoy
4 with a band, buoy, and paddles
4 with paddles and fins

12x100
3 fast on 1:20
1 easy on 2:00

Monday September 17

10 min warm up

8x75 @ :10 rest
25 right arm only
25 left arm only
25 build

4x25 pull
4x50 swim
4x75 pull
4x100 swim
4x100 pull
4x75 swim
4x50 pull
4x25 swim
3 fast, 1 easy
fast are on a tight interval, easy are on the tight interval + :30

100 easy
200 for time
100 easy

8x50 - odds kick, evens swim with fins

100 easy

PARKAS!!

The weather is changing!!

We're placing a parka order on October 1st.  Blue Speedo parka's for $100, please let me know if you'd like one and what size!

Email: ehansel@wellbridge.com

Wednesday and Thursday September 12-13

10 minute warm up

8 x 50 pull @ 1:00
descend 1-4,5-8

8 x 25 swim @ :30
descend 1-4, 5-8

4 x 25 stroke
100 IM kick
300 build
4x

swim easy

Monday, September 10

10 minute warm up

6x100 pull
2 @ 1:40
2 @ 1:35
2 @ 1:30

6x75 middle 25 fast
6x150 middle 50 fast
6x300 middle 100 fast
intervals are base + :10

200 kick
100 easy

World Championship 70.3 Vegas

Well done CAC masters swimmers!!!

Mandy McLane, 15th PRO women
Shane Neimeyer, 8th AG
Scott Silver, 32nd AG
Kiki Silver, 2nd AG