Week 3 - March 22

Workout 1 Warm-up 2x150 Freestyle Swim 4X50 Kick 2x100Pull–Catch-up drill Main Set 8x100 Free on 2:30 2x150 Pull on 4:00 6x50 Free on 1:30 Warm Down 150 Free - Slow Total=2250yds/1.3miles

Workout 2 Warm-up 3x100 Freestyle Swim 2X75 Kick 4x75 Pull Main Set 8x50 Free on 1:30 4x100 Pull on 2:30 2x50 Free on 1:30 Warm Down 100 Free - Slow Total=1750yds/1.0miles

March 25 Thursday Stroke Clinic Concentration:Breathing Breathing sequence: intake, partial exhale, exhale, intake Head position Rolling Bi-lateral breathing Drill: Practice bi-lateral breathing Drill: Catch-up Warm-up 3x100 Freestyle Swim 2X50 Kick on side 4x25 Drill: Catch-up Main Set 4x100 Free on 2:30-Bilateral breath 2x100 Pull on 2:30 5x50 Free on 1:30 Warm Down 100 Free - Slow Total=1450 yds/.8 miles