Have you ever thought about sponsoring a child or adult in need?  The president of CFCA walked 8000 miles between December 2009 and June 2011 to bring attention to families in poverty.  He would like to have 8000 children sponsored, one for each mile he walked.  If you would like to help him reach his goal and make a difference in a child’s life, you can go HERE to get started or just to get more information.  We’ve been sponsoring Ivan from Colombia since 2009 and it’s one of the best things we’ve ever done.

The three workouts add up to 8000 today to show support for his efforts. 

BEGINNER WORKOUT:

100 easy free, 100 easy breast, 100 easy free (warm-up)

8×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 2:00

10×50 (odd 50s free/even 50s breast) on the 1:30

4×100 breast kick on the 3:00

200 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

200 easy free, 200 easy breast (warm-up)

12×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 1:30

10×50 (odd 50s free/even 50s breast) on the 1:00

4×100 breast kick on the 2:30

4×100 breast descending in time on the 1:45

200 easy swim (cool down)

= 2800

ADVANCED WORKOUT:

100 easy free, 100 easy breast, 100 easy free, 100 easy breast, 100 easy free (warm-up)

12×75 (25 breast kick/25 2/1 breast drill/25 breast) on the 1:15

10×50 (odd 50s free/even 50s breast) on the :55

5×100 breast kick on the 2:00

5×100 breast descending in time on the 1:40

300 easy swim (cool down)

= 3200