Web Workout

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

3x200 swim w/ 15 seconds rest in between

Main Set
6x25 fly 35
2x50 free 45/50/55
4x25 fly 30
2x50 free 45/50/55
2x25 fly 25
6x25 back 35
2x50 free 45/50/55
4x25 back 30
.2x50 free 45/50/55
2x25 back 25
6x25 breast 35
2x50 free 45/50/55
4x25 breast 30
2x50 free 45/50/55
2x25 breast 25/30/30


Good Luck And Have Fun!