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
600 swim
.6x75 130/150/210
odds kick/evens 50 drill 25 swim
drills: free & back - one arm each length
y & breast - one arm/other arm/stroke
Main Set
2x50 freestyle 45/50/55
3x75 - 50 free/25 stroke* 115/125/130
2x50 stroke (worst non free) 55/100/105
3x100 - 50 free/50 stroke* 130/145/200
2x50 stroke (best non free) 50/55/100
3x125 - 50 free/75 stroke* 200/210/220
2x50 freestyle 45/50/55
*stroke must be different each time
i.e. for the 75s fly is the stroke but for
the 100s it has to be back or breast
Good Luck And Have Fun!
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