Week 10 - May 10

Workout 1 Warm-up 5x50 Freestyle Swim 3X50 Kick without board 1x200 Pull 3X50 on 1:30 Main Set 5x200 Free on 4:00 Verticle kick in the deep end for 5 minutes, 30 seconds kick, 30 seconds rest. Warm Down 100 Free - Slow Total=1850yds/1.1miles

Workout 2 Warm-up 2x100 Freestyle Swim 2x100 Fist drill 2x100 Kick with board 4X50 Min-Max on 1:30 Main Set 1X300 Slow on 7:00 1X300 Med on 6:30 1X300 Fast on 6:00 1X100 Pull Free easy 4X25 Sprint on :45 Warm Down 100 Free - Slow Total=2000yds/1.1miles

May 13 Thursday Stroke Clinic Concentration:Entry& Exit technique