Week 2 - March 15

Workout 1 Warm-up 1x200 Freestyle Swim 3X50 Kick on your back 2x50 Pull–Catch-up drill Main Set 3x200 Free on 5:00 2x100 Pull on 3:00 4x50 Free on 1:30 Warm Down 150 Free - Slow Total=1600 yds/.9 miles

Workout 2 Warm-up 4x75 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 18 Thursday Stroke Clinic Concentration: Body Position Proper position in the water Reduce drag Fulcrum analogy-belly button Focus your eyes Body density Drill: Press Buoy Warm-up 3x100 Freestyle Swim 2X50 Kick 4x25 Drill: Press Buoy Main Set 2x300 Free on 7:00 2x100 Pull on 2:30 3x50 Free on 1:30 Warm Down 100 Free - Slow Total=1550 yds/.9 miles