Hello athletes & families of Northfield Swim Club!

**Workout for Friday, June 19 follows this post**

This week has been outstanding, just a little bit better than last week. Everybody is encouraged to keep up the good work, wear their sunscreen each day and stay hydrated. I've enjoyed having the older kids swim with us - what a good influence you've all been on the workout each day!

The big news of the week is that I've finally gotten the Sioux Falls meet information, which I handed out to everybody this morning at workout. I need to know by Monday, June 22 if you're interested in swimming in the meet (July 10-12 in Sioux Falls, SD), so email me at erikcollins19@gmail.com by 8:00 p.m. Monday, June 22 if you're planning on going to the meet. I'll be doing the entry on Tuesday Morning, June 23, so if you email me after Monday Night, June 22, it'll be too late to get you into the meet. Thanks for being on top of this!

I'll be back east at a wedding this weekend, so I won't be at workout on Friday, June 19, 2009 - I'll miss seeing everybody at workout on Friday; do a good job with the workout and I'll look forward to seeing everybody on Monday. The workout for Friday is as follows:

Workout for Friday, June 19, 2009
Pace clocks are in the pump room; you might have to ask someone in the office to open it for you.

400 swim freestyle (Juniors go a 300 swim freestyle)
400 reverse IM (Juniors go a 200 reverse IM, all drill)
1:00 rest
8 x 100 @ :20 rest (Juniors, go 6 x 100 @ :20 rest) as follows:
First 50, fist freestyle drill to halfway, then swim free to the end;
Second 50, underwater dolphin kick to the first blue line, then drill NO FREE to the second blue line, then swim (same stroke as drilling) to the end - swim should be build to FAST finish!
1:00 rest
18 x 50 @ 1:30 - Juniors go 12 @ 2:00, as follows:
2- kick FAST on back, watch your head!
1- swim fly build to FAST by mid-pool, then drill to the end (rotate by IM order, so #6 is backstroke, #9 is breaststroke, #12 is fly again, #15 is back and #18 is breaststroke).
After last 50, get right into...
1 x 900 swim - 100 free, 50 (1/2 swim 1/2 kick) NO FREE - Juniors go a 600, then they should be close to done. If they'd like to do some of the "over-unders" in the diving well, they can.
1:00 rest
In the diving well, "over-unders:"
divide the group into two groups, and have them go to opposite sides of the diving well. One group sprints across the pool - swimming - while the other group is going the other way doing a dolphin kick LUNGBUSTER underwater. Then they switch and the group that started out doing the sprinting is now doing the LUNGBUSTER and the group that started off with a LUNGBUSTER is now sprinting. Try to get 20 to 24 of these in, mixing up the strokes they swim. The LUNGBUSTER should always be dolphin kick. Feel free to improvise if things start to get a little stale.

Thanks, Michelyn, have a great workout! See everybody on Monday, have a great day!