Senior Workouts

Friday
1. 1,ooo free/stroke x 100
2. 12 x 25 kick @ :45 - sprint/ez x 12.5
3. 4(3 x 50 @ :50 descend 1-3)
4. 2 x 25 @ 2:00 - 100% effort (500 swimmers: 6 x 50 @ :40 @ pace)
5. 10 x 100 choice swim @ 1:30
6. 200 choice swim

Saturday
1. 800 choice swim
2. 400 IM - kick / drill x 50
3. 8 x 50 @ :50 build to 90%
4. 1 x 100 - 100%, broken :10 @ 50 / :05 @ 75
5. 8 x 100 choice swim @ 1:30

Sunday
Check back later if necessary