Friday PM (2/1) and Saturday AM (2/2)

Here are the workouts from Friday evening and Saturday morning… had a nice crowd of 11 this morning… and we had the ENTIRE POOL! Seems like such a luxury these days …

SATURDAY MORNING 7:00-8:30 AM 

400 Swim Choice

300 Swim or Pull with Paddles

200 Drill/Swim by 25

100 Kick

6-8 x 50 @ 1:00 / 1:05

4 - SWOLF

3-FLOW

1-FAST

50 ez

4-5 x 100 @ 1:30 / 2:00

1,3,5 Flow pace

2,4 Easy

50 ez

3 x 150 @ 2:30

desc. 1-3 (#3 = Flow)

100 easy

3 x 200 @ 3:30

desc. 1-3 (#3 = Flow)

600 LOCO (50,50,100,100,150,150)

-Alt. Swim / Kick

Total = 3,900 yards

Great workout ! After cool-down my mom showed up to do some video work with a couple swimmers, we learned a lot about their flip-turns and rotation :-) Also how to work the iPad…. Enjoy the weekend! See you Monday.

-Kristin