Friday AM and PM workout (4/26/13) AND Saturday (4/27)

Hey! I will post the workouts from earlier last week tomorrow. For now see the Friday and Saturday workouts... Hope you all enjoyed the spring snowstorm(s)!

Saturday workout was a bit different depending on the lane you were in... Lane 5 did the most yards. Here's what they did:

400 swim (75 free / 25 non free)
200 (50 kick / 50 swim)
400 pull (breath every 3/5)
200 (R arm / L arm / scull / build)

8 x 25 @ :10 seconds rest
Odds = balance drill
Evens = "easy fly" (fly until it falls apart... Then switch to freestyle)

"Broken Mile"

400 cruise @ base
300 build @ base
200 threshold @ base + :5
6 x 100 best average @ b + :15
3 x 50 @ 1:00 or 1:10

2 x 75 (k / d / s)

15 x 100
5 @ base + :05
5 @ base
5 @ base - :05

600 locomotive ( swim / kick )
(50 swim / 50 kick / 100 swim / 100 kick / 150 swim / 150 kick)

Total = 5,300 yards (maximum)