Friday Practice 10-22-04

- by Terence 

Warm-up:

400 odd free, even back
200 Reverse IM
100 Pull
100 Kick
---------------
50 kick 1:00
100 drill/kick by 50s 1:50
150 drill/kick/swim  2:40
100 drill/kick 1:50
50 kick 1:00

Main Set:

4 x 75 free - 1:10, 1:20 
4 x 100 free – FAST on 3:00 (spit lane in two groups, first group goes, second group rests and leaves on 1:30, then first groups leaves on interval of 3:00)
50 easy
4 x 75 IM, no free on 1:20, 1:25
4 x 100 IM FAST on 3:00 (same was as above)


300 stretch every 4th lap free, rest choice

2 x
2 x 75s drill 1:30
1 x 75 fast  2:00

12 x 25 decending :30, :25, :20 by 25s

100 cool down

3,800 yards