Week 12-May 24

Workout 1 Warm-up 1x200 Freestyle Swim 2X50 Kick on back 2x150Pull-Fist Drill 4X50 min/max on 1:45 Main Set 5x150 Free on 3:30 50 slow 2x100 Catch-up drill 10x25 Free - fast Warm Down 150 Free - Slow Total=2150yds/1.2miles

Workout 2 Warm-up 2x150 Freestyle Swim 2X100 Kick with board 2x100 Pull 6X25 Swim on :45 Main Set Pyramid Set 2x25 on :45 2x50 on 1:15 2x75 on 2:00 2x100 on 2:30 2x150 on 3:15 2x200 on 4:00 Verticle kick in the deep end for 5 minutes, 30 seconds kick, 30 seconds rest. Warm Down 100 Free - Slow Total=2150yds/1.2miles

May 26 Wednesday Stroke Clinic I’ll be in the pool if you want last minute tips.