Monday, Nov. 19th Workout

SWIM WORKOUT
400 swim/ 200 kick
16 X 50 {1-8, odds-BR/BT (alternating each stroke); evens- FR/BK(alternating every 4 strokes) 9-16, IM stroke down, free back} with 10-15 secs rest
8 X 25 FAST kick with board or streamline on :40
10 X 75 Burst
10 X 50 descend 1-5, 6-10
10 X 25 odds- EZ, evens- FAST
10 X 50 mid pools working on flip turns (watch video here)
300 Cool Down

DRYLAND
4 Rounds of:
10 push- ups
15 lunges on each leg
30 jumping jacks
20 squats
:40 plank

If you want a Speedo Fleece (see below) please let me know size NO LATER THAN WEDNESDAY, NOV. 21st. Please let me know at practice or email/call/text me. Orders will be placed WEDNESDAY.