Monday August 22, 2011

Congrats to all the athletes who competed last weekend!

GREAT PRACTICE THIS MORNING! Congrats to the King of the Mountains! King Pete-Lane 1 Interval and King Bob- Lane 2 Interval

A:
500 Swim
300 Pull
200 IM drill

King/Queen of the Mountain Set
Repeat 100s make the interval

10x100 1:25/1:45
10x100 1:20/1:40
10x100 1:15/1:35

if you miss the interval once put on fins, twice put on fins and paddles, three times then you are out

cool-down

B:

300 Swim
200 Kick
200 Pull

6x50 drill 3-Shld roll 3-shark fin :30
100 Perfect Technique :20
3x50 catch-up :15
200 perfect technique :20
6x50 3-25 fist/25 swim 3-25 3R-3L/25 Swim :20
100 Perfect Technique:20

10x25 kick with fins odds-fly evens-back :20
200 Pull BC 3-5-7-3 :30
200 Cool-down