A few of you have asked for us to post workouts so that when you are out of town or just can't make it to one of our workouts you'd be able to swim on your own. So here is one from Coach Bernie:
Warm Up
200 swim
300 IM -25 kick/drill/swim by stroke
200 swim
2x50 kick (slow lane 1 kick) 105/110/115
75 drill (axis drills only) 110/115/120
50 swim 100/105/110
4x through once for each stroke
3x200 pull 10 seconds rest
(slow lanes do 150s and med only 2)
4x75 - 50 free/25 stroke 110/115/120
Main Set
4x50 - odds fly/evens free 50/55/100
3x100 IM 135/145/155
4x50 backstroke 50/55/100
2x200 IM 300/330/400
4x50 breaststroke 55/100/105
1x400 IM 600/700/800
100 easy free 145/200/215
4x50 freestyle 45/50/55
2x100 IM 140/150/200
3x50 freestyle 45/50/55
200 IM 300/330/400
Good Luck And Have Fun!
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