Tuesday Practice - Jan. 18, 2005

Welcome Back! 


600 SKiPS

8 X 50s drill down/swim back
   (IM order)

50 Fly    on :50
100 Fly/Back   on 1:45
150 Fly/Back/Breast    on 2:30
200 IM     on 3:30
150 Back/Breast/Free   on 2:30
100 Breast/Free   on 1:45
50 Free   on :50

50 easy

300 kick, every 3rd lap fly fast
100 pull

3 X {4 X 50s  descend
1st 4:  free   on :55, :50, :45, :40
2nd 4:  best nonfree stroke  1:05, 1:00, :55, :50
3rd 4:  worst nonfree stroke  1:05, 1:00, :55, :50

3-Person IM relay

150 Warm Down                                            

(3600 yrds)