Week 1 - March 8

Workout 1 Warm-up 2x100 Freestyle Swim 2X50 Kick 2x100 Pull Main Set 8x75 Free on 2:00 4x50 Free on 1:30 Warm Down 100 Free - Slow Total=1400 yds/.8 miles

Workout 2 Warm-up 2x150 Freestyle Swim 2X75 Kick 4x50 Pull – Fingertip Drill Main Set 5x100 Free on 2:30 4x25 Kick on 1:00 4x25 Free on :45 Warm Down 100 Free - Slow Total=1450 yds/.8 miles

March 11 Thursday Stroke Clinic Concentration:“The Pull” Five stages of the pull Proper entry location Elbow Flexion Pull-Paddle! Follow-through Recovery Drill: Finger Tip Drill: Fist Drill ¼ Mile Time trial – 450 yds (18 laps)