TUESDAY, THURSDAY, SATURDAY PRACTICES will resume next week September 11, 2012.
Friday, September 7, 2012
RESUME TUESDAY, THURSDAY, SATURDAY PRACTICE
TUESDAY, THURSDAY, SATURDAY PRACTICES will resume next week September 11, 2012.
Tuesday, August 7, 2012
Hold for Tuesday, Thursday, and Saturday Practices
Tuesday, Thursday, and Saturday practices are on hold till the end of August
Tuesday, July 17, 2012
Tuesday July 17, 2012
A:
500 swim
300 IM Drill
200 Kick No-Fins
3x200 1-100 free, 50 fly, 50 free
2- 50 free, 50 fly, 100 free
3- 50 fly, 150 free 3:30
6x50 kick 3-fly 3-free 1:20
4x150 o-free e-back 2:35
8x25 Uw fly kick :40
6x100 2-25 free/25 fly 2-Back 2- Breast 1:45
300 Kick @80%
200 Easy
B:
500 Swim
4x100 Kick w/fins o-free e-back
300 Pull
6x50 free swim 1:30
200 kick
12x25 6-free 6-back swim :10
3x100 Kick Back :15
200 easy
500 swim
300 IM Drill
200 Kick No-Fins
3x200 1-100 free, 50 fly, 50 free
2- 50 free, 50 fly, 100 free
3- 50 fly, 150 free 3:30
6x50 kick 3-fly 3-free 1:20
4x150 o-free e-back 2:35
8x25 Uw fly kick :40
6x100 2-25 free/25 fly 2-Back 2- Breast 1:45
300 Kick @80%
200 Easy
B:
500 Swim
4x100 Kick w/fins o-free e-back
300 Pull
6x50 free swim 1:30
200 kick
12x25 6-free 6-back swim :10
3x100 Kick Back :15
200 easy
Tuesday, July 3, 2012
Tuesday July 3, 2012
A:
500 Swim
4x100 Pull o-Free e-Back 1:45
6x75 Drill 1-3 Fly 4-6 back 1:25
4x200 Free @ 80% 2:50
4x125 1-2 back 3-4 breast 50kick/25swim/50 drill
2x250 1-80% 2-90% 3:35
3x100 IM Swim 2:35
500 Swim Fast with Fins
200 Easy
B:
500 Swim
8x50 Kick with fins :10
2x200 1-80% 2-90% :30
8x25 4-Back Drill 4- Free Drill :10
400 Swim Fast
4x50 Brst Swim :15
200 Easy
500 Swim
4x100 Pull o-Free e-Back 1:45
6x75 Drill 1-3 Fly 4-6 back 1:25
4x200 Free @ 80% 2:50
4x125 1-2 back 3-4 breast 50kick/25swim/50 drill
2x250 1-80% 2-90% 3:35
3x100 IM Swim 2:35
500 Swim Fast with Fins
200 Easy
B:
500 Swim
8x50 Kick with fins :10
2x200 1-80% 2-90% :30
8x25 4-Back Drill 4- Free Drill :10
400 Swim Fast
4x50 Brst Swim :15
200 Easy
Friday, June 29, 2012
Friday June 29. 2012
A:
800 Swim
4x100 Drill Choice 1:55
10x25 o-breakouts/easy e- easy/finish :35
6x150 4:30 [100 Fast :10 50 Swim IM Order x2]
400 Pull Long DPS
4x50 Double arm Back 1:10
2x50 Back Swim 1:00
4x50 R/L back 1:10
2x50 Back Swim 1:00
2x50 Back Swim 1:00
200 Back Swim
200 Easy
Times
P- :59/1:01/1:00/1:00/1:01/1:01
G- 1:15/1:16/1:15/1:13/1:15/1:13
D- 1:12/1:14/1:13/1:11/1:10/1:08
G- !:29/1:31/1:20/1:30/1:31/1:30
800 Swim
4x100 Drill Choice 1:55
10x25 o-breakouts/easy e- easy/finish :35
6x150 4:30 [100 Fast :10 50 Swim IM Order x2]
400 Pull Long DPS
4x50 Double arm Back 1:10
2x50 Back Swim 1:00
4x50 R/L back 1:10
2x50 Back Swim 1:00
2x50 Back Swim 1:00
200 Back Swim
200 Easy
Times
P- :59/1:01/1:00/1:00/1:01/1:01
G- 1:15/1:16/1:15/1:13/1:15/1:13
D- 1:12/1:14/1:13/1:11/1:10/1:08
G- !:29/1:31/1:20/1:30/1:31/1:30
Thursday, June 28, 2012
Thursday June 28, 2012
500 Swim
200 Pull
4x50 Drill Free :10
100 Free Swim
4x50 Back Drill :10
100 Back Swim
8x100 Swim Free 1-4 with fins :10 5-8 w/o Fins :15
200 Easy
200 Pull
4x50 Drill Free :10
100 Free Swim
4x50 Back Drill :10
100 Back Swim
8x100 Swim Free 1-4 with fins :10 5-8 w/o Fins :15
200 Easy
Wednesday, June 27, 2012
Wednesday June 27, 2012
A:
500 Free
4x25 UW from the blocks
4x50 Pulse fly drill with fins 1:30
4x50 Fly Swim with fins 1:00
4x1:00 Vertical kicks with 10 lb brick
2x50 pulse drill no fins 1:45
2x50 fly swim no fins 1:15
6x50 wall pushers 1:15
300 easy
B:
500 Swim
400 Kick
4x50 Fly Swim with fins :15
6x100 descend 1-3 4-6 :15
4x50 Fly Swim with fins :15
400 Pull
200 Easy
500 Free
4x25 UW from the blocks
4x50 Pulse fly drill with fins 1:30
4x50 Fly Swim with fins 1:00
4x1:00 Vertical kicks with 10 lb brick
2x50 pulse drill no fins 1:45
2x50 fly swim no fins 1:15
6x50 wall pushers 1:15
300 easy
B:
500 Swim
400 Kick
4x50 Fly Swim with fins :15
6x100 descend 1-3 4-6 :15
4x50 Fly Swim with fins :15
400 Pull
200 Easy
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