Sunday Practice - February 13, 2005

(in the meter side- hardcore)


300 Free down, backstroke back
300 IM kick, drill, swim 
200 - 100 drill, 100 kick


6 x 100 free on 1:40 (1:30 in yrd side)

6 x 50  fly down, breast back on :55 (:50 on yrd side)

4 x 300 on 4:30 (3:15 yrd side)
	1- 100 fly, 100 back, 100 breast
	2- 100 back, 100 breast, 100 free
	3- 100 breast, 100 free, 100 fly
	4- 100 free, 100 fly, 100 breast

50 easy backstroke drill

5 x 125 free on 2:15 - 50 build, 50 hard, 25 stretching it home

200 backstroke drill
:15 sec rest
200 breast stroke drill

100 cool down

4,075 meters (about 4400 yrds!!)
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if on yard side add:

4 x 100 kick on 2:10

4, 425 yrds