Friday September 3

Thursday September 2

Warm up
600 swim

2x500 - 8:00 work your way into the first one, #2 for time

4x250 - 4:30 long IMs (Extra 50 moves to each stroke in IM order)

8x125 - 2:15 (50 kick/75swim)

10x100 - 1:30 (#5 and #10 fast)

Swim down
=4600+ SCY

Wednesday September 1

Jullian Beever

Keep things in perspective...

Warm up
1000 (500 swim, 500 pull)

12x100 - 6 on 1:45, 6 on 1:30

Four rounds of:
1x200 - 3:00 moderate
3x50 - 1:00 choice maximum effort

Swim down 200 - 400
=3800 - 4000 SCY

Tuesday August 31

David Shankbone

High school home meet = late start and a shorter practice...

Warm up
600 swim

Billy Squire 50s
16x50 - :50 use as much stroke as possible on this set

Four rounds of:
1x200 - 3:00 moderate effort
1x100 - 2:00 fast stroke/IM

24x25 - :30 (1 EZ, 2 fast)

1x500 cool down

=3700 SCY

Monday August 30

Make your practice your masterpiece...

Warm up
600 swim

4x400 - 5:45 descending 1-4

12x100 in three sets (6,4,2) intervals dropping for each set, last two should be out of reach and take you to the edge

16x50 - 1:00 swim 2, kick 2

16x25 - :40 or until you have completed 4 underwater

Swim down
=4300 - 4600+ SCY