Here was our workout for Wed. morning...enjoy

Warm up
•	4 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
	Freestyle swim for 75yd then kick with arms in a streamlined position for 25yd.
Build up
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	4 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Kick, rest 0:10 / 25yd
	Kick on your back with arms held loosely by your side.
Core
•	4 x 100yd Freestyle Swim, leave on 02:15 / 100yd
	Freestyle  swim, starting every 100yd set on the defined time period. The  departure time combines your swimming target time and rest time, so the  faster you go the more rest you will have. Conversely, the slower you  swim, the less rest time you will have.
•	4 x 100yd Freestyle Swim, leave on 02:10 / 100yd
	Freestyle  swim, starting every 100yd set on the defined time period. The  departure time combines your swimming target time and rest time, so the  faster you go the more rest you will have. Conversely, the slower you  swim, the less rest time you will have.
•	8 x 50yd Freestyle Swim, leave on 01:08 / 50yd
	Freestyle  swim, starting every 50yd set on the defined time period. The departure  time combines your swimming target time and rest time, so the faster  you go the more rest you will have. Conversely, the slower you swim, the  less rest time you will have.
Warm down
•	2 x 100yd Easy Any Stroke, rest 0:20 / 100yd
	Swim your choice of stroke, at a slow, relaxed pace.

On Thursday I swam with the Masters group at Lifetime and we had a great workout...here it is

Warm-up

200 Swim

200 Kick

300 Pull

300 Swim

Main Set

9 x 100 (In sets of 3-a) cruse pace plus a bit; b) cruse pace; c) cruse pace minus a bit.  For example 1:35; 1:30; 1:25 three times through)

9 x 50 same as 100s

9 x 25 same as 100s

25 EZ recovery

100 IM just for fun

Cool Down

100 EZ

2800 Yds. Total