Juniors workout #1203 and Cub/Blue group workout #1204

1.  300 warmup  Long and smooth (100 freestyle,100 breast,100 back) . 
2.  20 x 50 Free   "RACE PACE"  10 sec rest in between.
3. Ladder set : 50 free,100 back,150br,200 fly,150 free,100 im,100im,100 free
4.Kick set : 50 Breast kick -arms by side, 75 flutter on back with streamline,100 dolphin kick on back,50 flutter on side-alternating by 25.
5. 2x 150 Underwater flipturns required
6. 200 choice active rest warm down    TOTAL :  Almost 3000 yards !!!!!!

                                                                  Cub / Blue workout  #

1.  150 warmup  stroke by 25 , drill x 25
2.  One arm drill  by 25s x 4
3.Main set  10 x 25  freestyle
4. V sit scull   2 x 25
5. vert kick by 2:00
6. 25 missile bobs   
7. Bi Lateral breathing set by 3rd stroke for 50, 5th stroke for 25 and 7th stroke for 25
8.Sharks and Minnows......... Fun and Cool down !!!!!!!!!!!