Thursday October 13, 2011

A:

4x200 RIMO 50-drill 50-Kick 50-scull 50-swim :20 rest
6x100 Kick 3-free 3-back 3:00

4x200 Descend 3:10

6x50 3-R/L 3-FTD+CU :55
4x25 IMO Swim :30
6x50 3-fist 3-fast :50

4x50 IMO Swim :55
300 Pull DPS

200 Easy

B:

2x200 Choice 50-drill 50-Kick 50-scull 50-swim :20 rest
2x100 kick 1-free 2-back :15

8x50 descend 1:30
4x50 2-cu 2-R/L :15
4x25 Fast Free :10
4x40 2-fist 2-shark fin :15
4x25 Fast Free :10

200 Easy

B Group good job! Your interval training is showing now! Faster 50 average and Increased Intensity!

NEW NAME
We are trying to come up with a name for our team. We want to name it something that reflects are community, history, or culture. We are giving you the swimmers the opportunity to help name your team. Please add your suggestions through comments to this post. We will have a deadline for the end of this month and then vote on it. You have any questions talk to the coaches at practice, email us, or add it to the comments section of this post!