Back from Belleville… 13 workouts until Regional Champs !

• 3×200 free – 50 ra/50la /100 neg split on 3:45

• 3×150 50 kick/50 dr/50 swim  non free 3:00

• 3×100 descend 1-3 on 1:45

9×50 flutter kick descend 1-3 each time :50/1:00/1:10

10×100 on FPP –    

• 4 then 1 min rest

• 3 then 1 min rest

• 2 then 1 min rest

• 1

• Oliver, Breesha 1:20

• Alex, Charlotte 1:25

• Joel, Mitzi, Dylan, Waverley, Danielle 1:30

• Aly, Harriett, Colin, Grace 1:40

• Zoe, Madison, Isabelle, Josh 1:50

9×100 50 free build /25 drill stroke/25 fast stroke 2:10/2:20

• 1-3) fly

• 4-6) back

• 7-9) breast

600 kick with fins

• 50 smooth flutter/25 fast dolphin/50 smooth dolphin/25 fast flutter

c13 4400m

c13b 3000m

3×200 Free (230) – 50R 50L 100 Negative Split 3×150 Kick-Drill (230) – 50 Kick choice + 100 Drill IM 3×100 Pull (130) – 50 Free + 50 Back 3×50 Pull (55) — Breast

9x: 50 Free (40) + 25 Stroke Drill (30) + 25 Stroke Swim Build (30) Round 1-3 Fly; Round 4-6 Back; Round 7-9 Breast

100 easy

4x: {75 Back* (1) + 100 easy (140)} 5x: {50 Breast* (40) + 100 easy (150)} 6x: {25 Fly* (20) + 100 easy (2)}

5x: 3×50 Pull (40) + 3×50 Pull (35)

200 easy

– See more at: http://proswimworkouts.com/workouts/t2-aquatics-post-meet#sthash.Nb2i6SYh.dpuf