Thursday January 20

Practice cancelled because it wasn't a Baby Ruth...

Wednesday January 19

Harry Fayt

Warm up

400 swim, 300 kick, 200 swim, 100 kick

8x125 - 2:45 (50 kick/50 drill/50 swim) one of each stroke twice

16x50 - 1:00 one of each stroke four times

Ladder twice:
300, 200, 100 (set one 1:30 per 100, set two 1:20 per 100)

Time limit kicks:
All out kick for the set duration - 1x 1:00, 2x :45, 3x :45, 4x :20

16x25 - :30 choice

Swim down
=4900+ SCY (time limit kicks average about 300 yards)

Tuesday January 18

Warm up

600 free, 400 IM drill, 200 kick

Three rounds of:

1x200 - 3:00 moderate

2x100 - 1:30 fast choice

4x50 - 1:00 kick

Two rounds of:

12x25 - :30 (1 EZ, 2 fast)x4

1x300 smooth pull or swim

12x50 - odd swim on :50, even kick on 1:10

Swim down

=4800+ SCY

Monday January 17

Warm up

1000

1x800 (alternating 100 free and 100 stroke, (100s of stroke in IM order)

1x600 (50 swim/25 kick)x6

1x400 pull

1x200 choice (non free)

20x25 - :40 breaths per 25 (3,2,1,0)

12x50 - 1:00 choice every 3rd fast

Swim down

=4100+ SCY