Wednesday Practice Jan. 19, 2005


1 x 300 2 laps free, 1 lap breast
1 x 200 2 laps breast, 1 lap back
1 x 100 2 laps back, 1 lap fly

3 x 150 kick: 50 fast, 50 mod, 50 fast
(1- fly, 2 - free, 3- back) on :20 sec rest

8 x 75 Pull on 1:30
fl/bk/br, bk/br/fr, br/fr/fl, fr/fl/bk

5 x 200 broken: 15 sec. rest, on 3:15

1- 150/50
2- 100/50/50
3- 50/50/50/50
4- 50/100/50
5- 50/150

50s are fast.

6 x 50 from middle, odd back, even breast on 1:00

1 x 200 back, drill - double arm back

20 x 25 free
1- 5 on :30
6- 10 on :40
11- 15 on :20
16 - 20 on :30

100 cool down

3,750 yards