Friday June 11

Enjoy yourself on Friday. Don't forget to laugh.

Thursday June 10

Approximate pool temp... Well maybe not this hot but high 80s anyway.

Warm up

1000

20x50 (swim 2 - :50, kick 2 - 1:10)x5

4x100 - 1:40 x3

(#1 25 EZ, 50 fast, 25 EZ. #2 50 fast, 50 EZ. #3 25 fast, 50 EZ, 25 fast. #4 50 EZ, 50 fast.)

20x25 - :40 (Odd underwater streamline kick, even EZ backstroke.)

EZ 200 swim down

=4000 SCY

Wednesday June 9

Swimmer 2007 - Duchateau - France

Warm up

800 swim, 200 Kick

16x75 first 8 - 1:20 kick, drill, swim. Last 8 - 1:10 swim

12x100 in 4 sets of 3 ( 1:40, 1:20, 1:20 the for first three sets - last set 1:30, 1:15, 1:15)

16x50 - 1:00 Choice

Swim down

200 - 400

=4400 - 4600 SCY

Tuesday June 8

Warm up

400 swim, 400 pull, 200 kick

12x50 - 1:10 (50 right arm, 50 left arm, 50 fists, 50 swim)

1x500 - 8:00 moderate pull or swim

5x100 - 2:30 FAST choice. There will be enough time for an EZ 50 between if you like.

1x500 - Moderate

Time limit kicks - All out effort kick for the specified duration

1 for 1:00 - 2 for :45 - 3 for :30 - 4 for :20

20x25 - :40 Moderate, underwater, moderate, sprint.

400 EZ

=4600+ SCY (some people will get a little further on the time limit kick)

Monday June 7

Zena Holloway

Warm up
1000

5x400 - 2 on 6:00, 3 on 5:30

12x75 - 1:30 odd kick, drill, swim - even fly, back breast.

18x50 - 1:00 #1 kick/drill, #2 drill/swim, #3 FAST x6

=4800 SCY

This video is well worth a watch.
Check out this great MSN Video: Undersea BASE Jumper Hits Deepest Submerged Hole

Friday June 4

In light of the fact that we don't have an organized practice on Friday nights you may find the time to give some attention to other areas today.

Thursday June 3

Warm up

500 swim, 500 pull

20x50 - :50 (After the first 10 try to do as much stroke as possible. You may kick these as well.)

8x25 - :30 Fly drill
4x50 - 1:00 Back
2x100 - 2:00 Breast
1x200 - FAST free

1:00 rest

8x25 - :30 Free
4x50 - 1:00 Breast
2x100 - 2:00 Back
1x200 - Fly (WTF? you say... Substitute 200 IM if you can't do it, just remember that the Hoff will be laughing.)

20x25 - :40 any way you like.

EZ 400 warm down

=4500 SCY

Wednesday June 2

Where was I again? Oh yeah... look how blue that water is...

Warm Up
400 swim, 400 pull, 200 kick (4-4-2 AKA the Oldsmobile, thanks Jimbo.)

1x300 - 5:00 moderate
2x150 - 2:30 50 drill, 50 fast, 50 drill
3x100 - 1:30 #3 FAST
6x50 - 1:00 NO FREE, #3 and #6 FAST

5x200 Pick your own interval, reducing by :10 on each so #5 is out of reach.

EZ 100

20x25 - :30 (2 kick, 1 drill, 2 fast each stroke)

1x200 IM for time

300 EZ warm down.

=4500 SCY